Yoga is a true treasure of India that has numerous benefits. Several studies reveal that yoga significantly improves sleep and relieves stress in women, pregnant or not, the elderly, and even children with ASD. Just 10 minutes of yoga can work wonders in the long run.
We invite you to make use of ancient Indian wisdom by practicing 6 yoga poses for a good night’s rest.
Effective Yoga Poses For Sound Sleep
Supta Baddha Konasana
Sit down, bend your knees, and bring your heels toward your pelvis. Lower your knees to the sides, lie down and rest your hands at your sides.
Make sure your spine is stretched and the natural curve of your lower back is maintained. Stay in this position for about 10 minutes. Asana improves blood circulation and also relieves headaches.
Stand up straight with your feet together and your arms at your sides. Begin to slowly lean forward – head, upper body, then lower body. Touch the floor with your palms and your knees with your forehead. Make sure your legs and arms are straight.
Stay in this pose for 30 seconds to 2 minutes, depending on how comfortable you feel. The pose improves digestion and burns belly fat.
Move into the position from the downward-facing dog. Take a step forward towards your hand. Lower one knee and bend the other, making sure the knee is just above the ankle.
The weight on your hips should be even. If you are flexible enough, you can lower your forearms. Stay in this pose for 5 to 10 breaths.
Lie down several inches from the wall with your back to the wall. Adjust your position so your butt is close to the wall and your body is at a 90 degree angle.
When you feel comfortable, open your arms, relax your back and shoulders, and begin to notice your breathing. Hold the pose for 3-15 minutes.
Sit on the floor with your legs in front of you. Inhale and place your arms above your head. As you exhale, move forward slowly, trying to grasp your toes with your hands. Don’t forget to keep your back straight.
The goal here is to touch your thighs with your belly and your knees with your forehead. Stay in this position for as long as it is comfortable.
Lie down on a hard surface. Spread your legs and arms, relaxing them completely. Keep your arms up. Breathe deeply and slowly, avoid falling asleep.
You can hold the pose for about 10-12 minutes. When done, roll onto your side, stay here for a minute, then return to a sitting position.
What do you do before bed to sleep better? What is your favorite yoga pose?