Sleeping troubles are a common problem for today’s society. Many people toss and turn until they finally fall asleep, but when they wake up, they still feel tired and grumpy. Then, in order to boost the energy, they turn to coffee and sugary foods. This never ending cycle leads to weight gain and depression.
Luckily, there are some yoga poses that will help you fall asleep in no time! They might be challenging to do at the beginning, but you will master them quickly. At the beginning, doing them for a minute is more than enough. Then, gradually work your way up to 5 minutes.
Balasana – Child’s Pose
This pose will relieve knee pain, calm the nervous system and relax the back and the shoulders. If your rear doesn’t reach the heels, fold a blanker and place it under the bum so that you can really let go. Then, stretch your arms in front of you and relax at the sides. Make sure you breathe deeply while doing this pose.
Supta Baddha Konasana — Bound Angle Reclining Pose
This pose is also known as the butterfly pose. It is great for eliminating fatigue, helping you fall asleep faster, and relieving the discomfort from menopause or menstruation.
Lie on your back, prop up your knees and put the soles of the feet together, letting the knees fall to the sides. Keep the knees few inches away from the floor. After that, put a rolled up pillow under the knees and let the arms fall out to the sides, and breathe deeply.
To do this exercise, lie on your back and wrap the knees together, preferably around the shins. Then, start rocking side to side in order to stretch the lower back and relieve tension. Keep your legs and feet completely relaxed and the shoulders flat on the ground, and take deep breaths while moving.
Supta Matsyendrasana – Reclining Spinal Twist
Lie on the back and prop up the knees and let your knees swinging all the way to the right side. Hold the left thigh with the right hand for additional stability.
While doing so, extend the left arm to the left side and turn the head to the same side, too. Keep the shoulders flat on the ground. Switch sides.
Matsyasana – Fish Pose
While you lie on your back, extend your arms by the sides. Then, place your palms downwards and pull them close the buttocks. Start pressing the lower arms and bend the elbows.
The point is to lift yourself using your upper body. Keep the head up and hold breathe deeply for a few minutes before releasing.
Other helpful poses that can improve your sleep are Standing Forward Bend (Uttanasana), Plow Pose (Halasana), Legs Up The Wall Pose (Viparita Karani), Supine Spinal Twist (Supta Matsyendrasana), and Seated Spinal Twist (Ardha Matsyendrasana).