Most of the people often struggle to fall asleep. You’ll feel tired during the day when you lack the sleep at night. You may overuse sugar and coffee to stay awake. The lack of sleep also may cause you depression and gain weight. But, the following yoga steps before bed will help you to have a better sleep. These poses are very simple and anyone can practice this without any problem. According to the scientific studies, yoga has huge health benefits. So, why don’t you try?
Don’t stay in the poses too long when you do these for first time. But, later you can extend the time.
Balasana – Child’s Pose:
This wouldn’t be a good idea for those who have knee problems. But others can have great relaxation on your nervous system, back, shoulders, belly, and your mind. Fold a blanket a few times over and tuck it under your bum if your rear end doesn’t reach your heels, then you can really let go. You can stretch your arms out in front of you or let them relax at your sides. Set the time when to come out of the pose. Breathe deeply into your back while you’re in the Child’s Pose.
Supta Baddha Konasana – Bound Angle Reclining Pose:
This is also known as the butterfly pose. You have to lie on your back, prop up your knees, place the soles of your feet together and gently let your knees fall away to the sides. It may be difficult to lie flat in this pose. You need to relax as our knees will be at least a few inches away from the ground. So, put a stack of books or a rolled up blanket or pillow under each knee. Then let your arms splay out at your sides and breathe all the way in to your lower belly.
You have to lie on your back and take hold of your knees to do this pose. You can have a great chance to stretch and massage your lower back after a long day by rocking gently from side to side. Let your legs and feet completely relax while letting your shoulders melt toward the ground, but don’t tense them while holding your knees. Don’t forget to breathe deeply.
Supta Matsyendrasana – Reclining Spinal Twist:
First lie on your back, prop up your knees and then let them fall over to the right side. Then stabilize your legs by holding the left thigh with your right hand. After all stretch your left arm out to the left and gently roll your head to the left. Then let your both shoulders relax into the ground as much as possible. Don’t forget to breathe deeply and do it to the other side too.
Matsyasana – Fish Pose:
Slide your hands palms down under your rear end lying on your back with your arms on the ground at your sides. Start to press the whole lower arms into the ground while bending your elbows. Then lift your upper body gently upward and open your chest. If your throat and neck are uncomfortable hold your head up or gently let your head fall backward toward the ground. Take five to ten deep breaths and then carefully remove your hands from under you. Lie flat and enjoy the open sensation in your chest.