Many people struggle with insomnia nowadays. They can’t rest even a bit because they can’t fall asleep. The following day, they’re very tired and consume too much coffee and sugar which can also lead to various consequences like gaining weight and becoming depressed.
That’s why, in this article, we’re going to present you 5 yoga poses that will help you feel sleepy very fast and remain asleep! Don’t worry if you’ve never tried yoga before! You’ll learn how to do them very fast. According to numerous researchers, yoga can really offer various health benefits. So, why don’t you try them out today?
The only thing you should consider is not to stay in a pose for a long time. Even 1 minute is enough for a pose. After you’ve mastered them, extend the time to 5 minutes or maybe more if you can!
1.Supta Baddha Konasana — Bound Angle Reclining Pose
This pose is otherwise known as the butterfly pose which can offer you a lot with just a little bit of effort. Go in lying position, pop the knees up, bring the feet soles together and allow the knees to fall on the floor on each side.
You can use a pile of books or a folded blanket placed under each knee to hold your knees fixed provided that they do not fall to the floor. Take long, deep breaths and draw in your belly button while doing it.
2. Supta Matsyendrasana – Reclining Spinal Twist
Lie flat on the back and pop up your knees upwards. Then let your knees to swing all the way to the right side. For achieving greater stability, hold left thigh with the right hand. In this position hold forth your left arm out to the left and slowly tilt your head to the left as well. Make sure to keep your shoulders on the floor as much as possible. Move with your breath and after that change sides.
For this exercise lie flat on your back, and wrap your knees together. You can try grabbing your shins if that is easier for you. Then move side to side slowly. This will alleviate the lower back pain after having a stressful day.
4.Balasana – Child’s Pose
This pose is not good for your bad knees, but if you do not have this issue then this one is strongly advised if you want to soothe your nervous system and relax your shoulders, back, stomach and thoughts.
Just keep your legs close together and draw your bottom backward, towards the heels. If it is difficult for you to reach all the way to the back, then put a blanket under your bottom and try to relax completely.
After that, hold out your arms as far as you can in front of you and measure your time by using a stopwatch. While extending through the back take long and deep breaths.
Get yourself in a lying position on the floor and extend both arms by your sides. Then face palms downwards and bring them near the buttocks. Start pressing the lower arms and bend the elbows.
The aim is to lift upwards only with your upper body and to open your heart. Keep your head up if you don’t feel good about it, yet in time make sure to keep them down. Breathe deeply 5-10 times and then release thoughtfully.