Many people have a problem with insomnia nowadays. They just struggle to fall asleep fast and can’t rest. They feel tired all the time.
During this time, you probably eat a lot of sweets and drink too much coffee just to keep you awake, but you only gain a lot of weight and become depressed.
Here, we’re presenting you some of the best yoga poses that you should do before going to bed. They will help you fall asleep faster and sleep well. They’re extremely simple to perform. Don’t worry! You don’t need to be “flexible”! They’re really easy to perform.
If you’ve never done them before, you’d better do them for 1 minute max. When you start doing them routinely and do them all the time, you can stay in one pose for 5 minutes or more!
1. Child’s Pose or Balasana
This is not a suitable pose for people who have knee problems. If you don’t have this kind of problem, it will help you relax your mind, back, nervous system, belly and shoulders.
You’ll really relax by reaching your heels with your butt, but if you can’t do it, just fold a blanket and put it under you. Stretch your arms out front. You can also let them on each side while you’re relaxing. If you’re a beginner, create an alarm to remind you when to end. Always breathe deeply while you’re performing this pose.
2. Bound Angle Reclining Pose or Supta Baddha Konasana
Another name for this pose is “the butterfly pose”. You have to lie on your back. Then, prop your knees up . The soles of your feet should be close together. At this moment, your knees should fall to the sides gently.
Many people can’t lie during this pose. The knees should be several inches away from the ground. You’ll relax more if you just put a pillow, a rolled-up blanket or maybe a stack of books under each one of the knees. Leave the arms by your sides. Breathe deeply.
3. Back roll
Hold both of your knees while you’re lying on your back. Then, rock gently from side to side. This will help you massage and stretch your back, especially the lower back after a long day. Your legs and your feet should be relaxed completely. Make sure your shoulders melt toward the ground and just breathe deeply.
4. Reclining Spinal Twist or Supta Matsyendrasana
Lie on your back. Put your knees up. Leave them to fall on the right. Use the right hand to hold your left thigh so that you can stabilize your legs. Your left arm should be stretched out to the left. Use your head to roll to the left gently.
Relax both of your shoulders to the ground as much as you can. Breathe deeply all the time and then repeat the procedure on the other side.
5. Fish Pose or Matsyasana
Lie on the back. Your arms should be by the sides. Your palms should be down. Start sliding them and make sure you press the whole lower arms into the ground while you bend your elbows. Lift your upper body gently upward and open your chest.
Your head should be held up. You can also let it fall backward gently toward the ground if you feel uncomfortable. Breathe deeply from 5 to 10 times. After that, remove your hands. Lie flat to open your chest.
6. Kapotasana – Pigeon Pose
This pose is considered to be more advanced. You’ll need practice. You should prepare yourself and use a pillow, book or blanket so that you can use under your seat. Seat cross-legged and put your palms on the ground in front of you. Start shifting your weight forward off your rear end. Slide your left leg backward and make sure it’s stretched out. Press the ground with the back of your left foot.
Your chest should be opened by now. Relax your shoulders. You’ll manage to relax more if you put a pillow or a thickly-rolled blanket under the right side of your rear end. The position is very relaxing, but it sure is intense.
Start walking forward with your hands carefully. Make sure your upper body is stretched over your bent right leg. Your back should be as straight as possible. Breathe deeply while you lett go your head and shoulders, but stretch to extend your hips and groin.
Repeat it on the other side.
Meditation is amazing for relaxing. Just cross your legs while you seat on the edge of a thick book or a neatly rolled blanket. Your spine should be extended upwards while you relax your shoulders at the same time.
Set an alarm and breathe deeply.
Make sure you aren’t distracted by anything.
8. Paschimottanasana – Seated Forward Bend
Sit up very straight with flat legs. Extend your spine upward and as soon as your back is lengthened, start bending forward.
“Droop” over forward with a bent back to focus more on your legs. If you want to include your whole body in the pose, you must keep your back straight and bend as far down as you can with a straight back. Don’t worry if you aren’t that flexible. Just do it as much as you can.
Prop yourself up and place your hands next to your thighs or knees. Breathe deeply.
9. Parivrtta Sukhasana – Seated Spinal Twist
Sit with your legs crossed. Put your left hand behind your left hip and your right hand on your left knee. Twist your upper body to the left gently. Breathe deeply and repeat on the other side.
10. Viparita Karani — Legs Up the Wall Pose
Find a free wall where you have enough space on the ground to lie down. Then, prop your legs against the wall. Your arms should rest at your sides. Breathe deeply.
If you have problems with your lower back, tuck a blanket or pillow under your tailbone for support.
These exercises will help you try yoga and not to be skeptical about it/ Try them and solve your problems with anxiety, stress or insomnia.
Science as well as many world-renowned researchers have claimed it’s true, so what are you waiting for? You’ve got nothing to lose.