If you are one of those people who toss and turn for hours in bed and struggle to fall asleep often, you have to know that you are not alone. If this happens too often, you might start to feel tired all the time during the day. You will probably start to use too much sugar and coffee to stay awake, also you might start to feel depressed and get some weight. This is very serious, do not take it for granted.
Therefore, the reason we are writing this article today is to show you some yoga poses which you should do before bed and they will help you fall asleep and stay asleep as well. The poses are very simple, therefore, if the first thing you think about when it comes to yoga is ‘flexible’ do not fret, you will master these poses without any difficulty. Moreover, a lot of studies have proven that yoga brings a lot of health benefits, so, why not try it. You have nothing to lose. Just bear in mind that the first time you do these, it is not very good to stay in them for too long. One minute is plenty of time. You can extend the duration of the poses to 5 minutes with time.
The Yoga Poses You Need to Do Before You Go to Bed
1. Matsyasana- Fish Pose
You start the pose by lying on your back with the arms on the ground at the sides. You need to slide your hands, with palms down, under the rear end. When you slide them, you need to start pressing the whole lower arms into the ground while you bend your elbows. What you have to do is lift the body gently and upward and open your chest. You can hold your head up, if you feel uncomfortable in your throat or neck, or just let the head fall backwards toward the ground. You should take five to ten deep breaths and then remove the hands from under you carefully. Just lie flat and enjoy the open sensation in your chest.
2. Supta Matsyendrasana – Reclining Spinal Twist
For this pose, you should lie on your back and prop your knees and let them fall over to the right side. You can stabilize the legs by holding the left thigh with your right hand, while simultaneously you should stretch the left arm out to the left and gently roll the head to the left. Also, you want both shoulders to relax into the ground as much as you can. Do not forget to breathe. Repeat the pose on the other side as well.
3. Back Roll
For this pose, you need to lie on your back and take hold of your knees. Also, if you can reach it, you should reach around the shins. Just rock it gently from side to side. This is a great way to stretch and massage the lower back after a long day. Just let the legs and feet completely relax, while at the same time you let the shoulders melt toward the ground. Bear in mind that you should not tense them while you hold the knees. And, of course, breathe deeply.
4. Supta Baddha Konasana — Bound Angle Reclining Pose
This pose is also celled the butterfly pose. What you should do here is lie on the back, prop the knees, place the soles of your feet together and let the knees fall away to the sides. A lot of people cannot seem to lie flat in this pose. The knees will be at least a few inches away from the ground. Thus, to relax, put a stack of books or a rolled up blanket or pillow under each knee. Just let the arms splay out at the sides, totally relaxed too. Just breathe in all the way into the lower belly.
5. Balasana – Child’s Pose
This pose is not a good idea if you have weak knees. However, if not, this is excellent, due to the fact that it will relax the nervous system, back, shoulders, belly and the mind. Just fold a blanket a few times over and tuck it under the bum if the rear cannot reach your heels. You can also stretch your arms out in front of you or just leave them relaxed by your sides. Try setting an alarm so you will know when to come out of the pose. While you are in this pose, make sure you breathe deeply, especially into the back.
These are all the poses which are extremely easy to do and will help you get your sleep back. Get to work and you will sleep like a baby in no time!
Thanks for reading!
source:simplyorganiclife.com
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