In the event that you often suffer from insomnia-you’re not the only one: Many people turn for hours in the bed before finally dropping off to sleep and getting some real rest. If it happens all the time you might be bound to feel constantly tired through the day, possibly eating lots of sugar and drinking plenty of coffee to keep awake, and even getting depressed and gaining weight as a result.
By doing the yoga poses which we have for you personally today before going to sleep you will have a pleasant sleep all night long. They’re all very easy, so even if you’ve never done any yoga and don’t consider yourself as “flexible, ” you’ll be able to make them happen without a problem. An ever-increasing number of scientific studies demonstrate the health benefits of yoga so why don’t you give it a try?! You have nothing to lose…
The first time you do these poses, it’s good not to do them for a long time. 1 minute is enough. Later, you are able to extend the pose to five minutes and even longer.
Balasana – Child’s Pose
When you yourself have knee dilemmas, you most likely shouldn’t be carrying this out pose. But for everyone, this post may help curl up your nervous system, back, shoulders, belly, and your mind. If your bend and don’t reach finally your heels, fold a blanket a few times over and tuck it under your bum so you can really do it right.
You can stretch your arms out in front of you or let them flake out at the sides. Set an alarm so you know when to finish the pose. While you’re in the Child’s Pose be sure to breathe deeply, especially into your back.
Supta Baddha Konasana – Bound Angle Reclining Pose
It is frequently referred to as the butterfly pose: lie on your back, prop up your knees, place the soles of your feet together and gently let your knees stretch to the sides. Most of the people can’t lie flat in this pose. Our knees should be at least a couple of inches away from the bottom. So to curl up, put a couple of books or a rolled up blanket or pillow under your knees. Let your arms splay out at your sides, totally relaxed aswell. Breathe all the way in to your lower belly.
Lie on your right back, grasp your knees (or if you can reach, entirely around your shins as in the picture). Move gently from side to side. It’s the easiest method to stretch and massage your lower straight back after having a hard day.
Flake out your legs and feet completely. At precisely the same time, let your shoulders melt towards the floor – be sure to not put tension to them while holding your knees. And what exactly is the most important? That’s right, deep breaths.
Supta Matsyendrasana – Reclining Spinal Twist
Lie on your back, prop up your knees and then let them fall over to the best side. You could stabilize your legs by holding the left thigh with your right hand. But at precisely the same time, stretch your left arm out left and gently roll your head to the left. Here too, you want both shoulders to flake out into the ground whenever possible. And you know it, breath! Then repeat the pose on the reverse side.
Matsyasana – Fish Pose
Lie in your back with your arms on the ground at both sides, slide both hands – palms down – under your bum. As you slide them, begin to press the whole lower arms in to the ground while bending your elbows.
The effect is always to lift your torso gently upward and open up the chest. You can hold your mind up if your throat and neck are uncomfortable, or gently let your face fall back toward the ground. Take five to ten deep breaths and then watchfully remove your hands from under you. Lie flat and enjoy the relieve in your chest.