There are many people in recent days are suffering from insomnia and other sleep disorders, so knowing some special yoga poses for better sleep will be useful for them. This article from Wikinutri.net is glad to introduce to everyone top exercise tips on how to sleep better via 7 super excellent yoga poses that will not only help them sleep better, but also energize them well. In order to get the best possible results, you should try these exercises regularly. The poses just take no more than 10 minutes, so don’t worry about your shortage of time!
How To Sleep Better – Exercise For A Good Night’s Sleep
1. Balasana (Wide Legged Child’s Pose)
This is considered as one of the most favorite yoga poses of many people, when it comes to exercises on how to sleep better. It is loved because it can calm the mind and body of the practitioners.
You can start by sitting on the knees with the big toes touching. Keep the knees out toward your sides. Then, push the butt towards the heels and stretch the whole body toward the ground till the forehead touches the ground with the arms outstretched and the hands touching. After that, let the whole body relax as you breathe deeply for total 10 breaths.
2. Viparita Karani (Leg Wall Pose)
This yoga pose is highly recommended to be done on the bed if the bed is against the wall. It is much more relaxing this way.
Begin with your back lie on the floor and the legs straight up against the wall. Then, depend on how flexible you are, you could keep the butt against the wall or just a little bit away from it. Also, keep the arms stretched out at your sides. Take deep breaths and after taking several minutes of deep breathing, you bend the knees and roll to your own side. Then, take some more breaths before you get up.
3. Uttanasana (Standing Forward Bend)
With this exercise on how to sleep better, you will be able to relieve stress and tension as well.
Start with the standing position and the feet six inches apart. Then, slowly bend forward while reaching as far as you could towards the floor. If you could not reach the floor, then you can touch the hands to your opposite elbow. After that, bend the knees when you feel over strained. You need to breathe deeply for no less than 1 minute before you rise.
4. Halasana (Plow Pose)
In this list of yoga poses for sleeping better, this might be too difficult if you do not usually do yoga. Try it, but if it does not feel comfortable, you should not force it till you become more flexible.
Begin with your back on the floor and your palms down, by your sides. After that, you raise the legs till they are over the head, then ease them back behind the head till the toes touch the floor. Keep this position for a few minutes to get good results. It will change how your blood flows to better relax your body before hitting the hay.
5. Supta Badha Konasana (Bound Angle Pose)
This is a great pose for doing on your bed. you can incorporate it with your pillows.
Being with the sitting position and place a pillow next to the lower back. Pull the heels in towards the body till the soles of the feet are touching and the knees are bent.
If you feel an over-strain, you can place a pillow under the knees. Then, lie back against that pillow and let the knees remain comfortably bend with heels touching. Keep your breaths evenly and deeply for a few minutes.
6. Ardha Matsyendrasana (Seated Spinal Twist)
Do your spine stiff because you sit all day long, and thereby keep you wake up at night? If so, you should do this yoga pose as it is the perfect choice for your spine. To start, you form a sitting position with the back straight. Keep your legs straight out, and in front of you. Then, bend one of your legs and place the foot on the other side of the other leg. After that, pull the knee as well as leg as close to your torso as possible. Now, tilt the upper body and head in the opposite direction of the bent leg. Keep it for a few deep breaths and repeat with the left leg.
7. Savasana (Corpse Pose)
This last exercise tip on how to sleep better is much more about breathing, rather than the pose itself.
You lie on the back with the body forming a straight line. Keep the hands at the sides. When breathing deeply, you clam the mind down and let all tension and thoughts out of the body. Keep this position for at least several minutes. that way, you might even be able to fall asleep when doing this pose as it is very relaxing.
These are top 7 super easy and useful yoga pose for sleeping better. Try out all of them and you will see how great and peaceful your sleeps will be.
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