Yoga for Sleep
Sleep deprivation can be a serious problem which may ruin your day or even career and relationships. You can try several things to improve your sleep however it may not be that effective. That’s where yoga comes in. Certain yoga poses can be particularly helpful for your sleep.
To begin the pose lie flat on a mat with your arms on your sides. Relax your body and take deep breaths. Slowly move the wrists and ankles around in circles. It will relax your body further. Now stretch the toes and fingers apart. Finally contract and release your facial muscles and stay in the relaxed position as long as you can.
Downward Facing Dog
Get on all fours and slowly lift the knees off of the floor while you exhale. Extend your legs as much as possible and tilt the pelvis slightly inward. Stay in the pose for a couple of minutes. This amazing pose reduces fatigue and insomnia and also improves digestion.
Legs against the Wall
Lie on your back close to a wall so that your hips touch the wall with your legs against the wall. Stay in the pose for up to 15 minutes. It will help you feel relaxed when you go to the bed.
Yogic Breathing Technique
Sit comfortably on a mat and inhale. Now exhale through your mouth and make a “ha” sound as you exhale. Do this for five to eight minutes. This technique helps tone your throat muscles for sleep apnea.
For this pose bend forward and fold your upper half toward your lower half and hold for up to one minute. You can also rest your hands on a chair or something if you have trouble reaching the floor.
Head-to-Knee Forward Bend
Sit on a mat and stretch your legs into a straddle, then fold your left foot in toward your groin so your left knee is bent and resting on the floor. Turn your torso toward your right leg. Stay in the pose for a couple of minutes. Repeat the same with the other leg.
Bound Angle Pose
Sit on the floor and bring the soles of the feet together in front of you, hands holding the feet or ankles. Now inhale and lengthen the spine. Exhale and bend forward from the hips, keeping the spine long.
Wide-angle Seated Forward Bend
Sit upright on the floor and extend the legs in front of you. Go as wide as is comfortable. Inhale and lengthen the spine, ensuring the lower back isn’t rounding. Exhale and bend forward from the hips, with hands in front of you. Focus on the breath as you lengthen the spine with every inhale and relax forward with every exhale.
Thread the Needle
Lie on your back with the head flat on the floor. Bend the knees and place the soles of the feet on the floor. Bring the right knee toward the chest and place the right ankle below the left knee with the right knee pointing to the right. Flex the right foot to keep the muscles engaged and protect the knee from strain. Lift the left foot off the floor and bring the left knee toward the chest. These poses will help you with your sleep.
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