Do you often struggle to fall asleep? Don’t worry, you’re not alone. Lots of people toss and turn for hours before they finally drift off and get some rest.
There are many natural ways that can help relax your body and reach the sleeping phase, but these yoga poses are considered to be one of the best.
In fact, doing the following yoga poses before bed will help you reach that perfect sleep cycle. They are so simple that even if you’ve never done any yoga, you’ll be able to master them in no time.
There are numerous scientific studies that show the health benefits of yoga, so why not take advantage? You have nothing to lose.
To get the best from these yoga poses, you’ll need silence, focus, and readiness. One minute for each pose, with a time frame that can grow day by day for up to five minutes or more.
Here’s how to do them:
Balasana – Child’s Pose
This pose will help soothe your nervous system and relax your back, stomach, shoulders and even your thoughts. If you have painful knees, you might want to skip it. Otherwise, it is highly recommended.
Kneel on the floor, touch your big toes together and sit on your heels. If you cannot reach all the way to the back, you can put a blanket under your butt so you can relax completely. Inhale.
Bend forward and lay your torso on your thighs as you exhale. Extend your arms as long as you can in front of you.
Since this is a resting pose, you can stay in the pose anywhere from 30 seconds to a few minutes.
To release, first stretch the front torso, then breath in and lift yourself as you pull yourself back.
Lie down on your back and grab your knees together. If its easy for you, try to grab your shins. Hold your knees and slowly move side to side. This will be your favorite after a long, stressful day.
Let your legs completely relax and let your shoulders melt toward the ground. And breath deeply, of course.
Supta Baddha Konasana – Bound Angle Reclining Pose
Also known as the butterfly pose, it will help you get far with little to no effort. Lie down on your back, prop your knees up, place the soles of your feet together and slowly let your knees fall to the sides.
If your knees cant reach the ground, you can use anything from a stack of books to a folded blanket to support them. Totally relaxed, take a very deep breath.
Matsyasana – Fish Pose
Lie down on your back with your arms by your sides. Palms down, slide your hands under your butt. As you do so, press the whole lower arms into the ground while you bend your elbows. This effort is to lift your upper body slowly upward and open your chest. Feel free to hold your head up if feel uncomfortable. Take several deep breaths (5 to 10) and then carefully remove your hands from under you. Lie down relaxed and enjoy the sensation in your chest..