Numerous people have trouble falling asleep or suffer from some sort of sleeping disorder. They toss and turn for hours in the bed before being able to finally fall asleep and get proper rest.
If this happens too often you can become chronically tired and try using caffeine and sugar in order to stay awake which can eventually lead to depression and even weight gain.
This is an issue that should be taken very seriously. Luckily there are several yoga poses that you can do before going to bed which can help you fall asleep quickly. You can do these simple poses even if you have never done yoga or if you don’t consider yourself “flexible”. Numerous scientific studies have proven the health benefits of yoga, so try to use them today.
If this is the first time you are doing these poses, don’t stay in them more than one minute. You can gradually extend the time up to 5 minutes per pose.
Balasana – Child’s pose
If you are suffering from knee problems this pose is not good for you. However, if you aren’t, it will help you relax your nervous system, your mind, back, shoulders and belly. If you can’t reach your rear end with your heels you can use a blanket folder a few times and placing it under your bum. You can either stretch your arms in front or relax them at your sides. Set your alarm so that you will know when to come out of the pose. During this pose make sure you take deep breaths particularly into your back.
Supta Baddha Konasana – Bound angle reclining pose
It is also known as the butterfly pose. You should lie on your back, elevate your knees and place the soles of your feet together. Gently relax your knees and let them fall away to the side. The majority of people can’t lie flat in this pose because the knees are at least a few inches from the ground. You can use a rolled up blanked or a stack of books to support each knee. Relax your arms at your sides and breathe in to your lower belly.
Lie on your back and hold your knees by the shins if you can reach them and roll like a rocking chair. This is an excellent way to stretch and massage your lower back. Relax your legs and feet completely and try to get as close as you can to the ground with your shoulders, however make sure you don’t tense them while holding your knees. Always remember to breathe deeply.
Supta Matsyendrasana – Reclining spinal twist
Lie on your back, elevate your knees and let them fall to the right side. You can keep your legs stable by holding your left thigh with your right hand. At the same time stretch your left arm to the left and roll your head gently to the left. Relax your shoulders and keep them as close as you can to the ground. Repeat the pose on the other side while breathing deeply the whole time.
Matsyasana – Fish pose
Lie on your back and place your arms on the ground at your side. Slide your hands with your palms down under your rear end. As you are sliding them, press your whole lower arms into the ground while bending the elbows. You should gently lift your upper body and open your chest. Hold your head up if your throat and neck are comfortable or you can let it gently fall back towards the ground. Take five to ten deep breaths in this position, and then remove your hands from under you carefully. Then lie flat and enjoy the open sensation in your chest.