Are You An Insomniac? These 6 Basic Yoga Poses Will Instantly Put You To Sleep
We all know how important sleep is for our well being. Moreover, it can improve the overall mental and physical health, and the quality of our life. However, not everyone can afford a six hours sleep. Many people suffer from insomnia, which results in tiredness and grumpy mood.
Fortunately, there are 6 yoga poses which will fight insomnia and help you sleep better. Yoga is an amazing practice, which involves mental, physical, and spiritual disciplines. This practice is able to transform any part of your life. The following poses will help you fall asleep and wake up rested the next day.
6 Yoga Poses Against Insomnia
1. Seated at a Wide Angle Position (Upavistha Konasana)
Sit on the floor and extend your legs to a ninety-degree angle with your body. Put your hands behind your thighs. Then, raise your arms to a vertical position without touching your chest or head. Lean forward and place both of your hands on the floor or mat. Rest your hands in this position for about one second and then slowly grab your big toes. Hold for 5-10 seconds and return your arms to the vertical position. Repeat again.
2. Locust Pose (Salabhasana)
Lay on your stomach with a pillow supporting your hips and belly. Keep your back and neck long while interlacing your fingers behind the small of your back. Inhale, extend the arms behind you, lifting the hands and pressing the tops of your toes into the mattress. Then, exhale and try to hold that height. Inhale again, lifting the chest and head, with gaze forward and back of neck neutral. Exhale, hold this position. On an exhalation, lower back down to the bed, releasing your hands by your side.
3. Legs Up The Wall (Viparita Karani)
Place a pillow against the wall and lay on the top of it with your sit bones. Extend your legs up towards the ceiling, keeping the heels stacked over the hips, and rest your head and shoulders against the mattress. Extend your arms by your side with your palms facing up. Keep this position while breathing deeply for 2-3 minutes. To come out, bend your knees and roll onto one side.
4. Reclined Bound Angle Pose (Supta Baddha Konasana)
Sit on the bed and lay with your back on the pillow. Bring your soles together as the knees naturally drop out towards the side. Then, slowly lean with each exhale in towards the pillow and the earth. Keep the position for at least two minutes, sinking deeply into this very supported inner hip opener.
5. Supine Spinal Twist (Jathara Parivartanasana)
Lay on your back and support it with a pillow. The, bring your knees gently over to the left with arms out by your side, palms facing up. With each exhale, release the tension. Keep the position for 1 minutes and switch sides.
6. Corpse Pose (Savasana)
Lay on your back with a pillow under the spine. Extend your legs in front of you and place your hands along your body. Check that your body is in a straight line and you are resting as evenly on the left and right sides. Relax your body and mind and breathe quiet and soft. Stay in this position for 5- 20 minutes.