4 Yoga Poses For A Better Sleep

People who suffer from insomnia and perform daily yoga techniques to try to sleep better experience all kinds of sleep benefits. They fall asleep faster in the first place, get a better sleep, and fall asleep again more easily if they wake up at night.

If you want to practice yoga to try to get a better sleep, listening to your body is what you really need. You should not push yourself beyond what your body can handle, or perform exercises that can cause pain.

Units such as the European Society of Cardiology recommend that patients with sleep disorders practice yoga one hour a day. Researchers claim that practicing yoga daily can prevent the development of high blood pressure. In addition to this, it has been shown that yoga can also help reduce stress.

Read on and discover some of the best yoga poses to combat insomnia.

4 yoga poses for a better sleep

Yoga cannot solve your sleep problems immediately. But if you do it every day before going to bed, you will notice how it improves your sleep quality. You will be much more relaxed and it will reduce the stress level in your life. This will make your head clearer so you can rest better when you go to bed.

Here are the four yoga poses we have chosen for you.

The hero or Virasana

Although the name may seem to indicate the opposite, this is one of the best positions to help you relax. We recommend that you spend several minutes with the hero, before going to bed. The first thing you need to do is sit on the floor in the Japanese style, with your knees bent and your legs facing backwards.

The surface of the feet should lie flat on the floor. At the same time, the spine must remain straight, with the shoulders and head in line with the hips. If this puts too much pressure on your knees, place a pillow between your feet and rest your buttocks on it.

The hero is ideal for reaching a state of complete well-being. It will help you feel physically healthy and emotionally stable. This is because sitting in this position stimulates pressure points on the surface of the feet that promote total relaxation of the body.

The Dead Man’s Position or Savasana

This second position is especially useful for helping you focus your thoughts. By doing so, you can “connect” with your breath, get in harmony with your body and release your daily stress. As in the previous exercise, we recommend that you do the dead man position just before you go to bed, as it will help you get a better sleep.

First of all, you should lie on your back with your feet at the same distance as your hips and relax in your arms along the side. Then lift your palms and close your eyes. While doing this, take a few breaths, and breathe in and out slowly.

After doing this for several seconds, you will notice how relaxed you feel.

or Jathara Parivartanasana

If stomach problems keep you awake at night, then we recommend practicing twisting. This exercise will help relieve a swollen stomach and gas collection. In addition, it will improve circulation and relieve tension in the neck and back.

First and foremost, you need to lie on the floor face up. When stretching your arms, bend your knees and bring them close to your chest. Then move them to the right side of your body with your left shoulder on the floor. Then turn your head to the left. Press down on the knees with the right hand for a more effective stretch.

Hold this position and count to 6, exhale gently in and out while counting. After this, repeat the sequence for the left side of your body to complete the entire exercise.

Leg-up wall or Viparita Karani

At the end of the workday, especially if you stand on your feet most of the day, your feet and ankles may swell and feel tired. This exercise is very useful for this, as it helps to regulate blood circulation.

First, lay a yoga mat on the floor in an area near the wall with plenty of space. Lay your back on the mat, and lift your legs up and lean them against the wall. Stretch your arms out to the side of your body, and breathe deeply. You can practice this exercise for as long as you need.

In summary , yoga is considered as one of the best treatments for insomnia because it helps you relax in body and mind. If you start doing these yoga exercises regularly, you should get significant sleep benefits as you reduce the tension and stress in your life.