Have trouble sleeping? You’re not alone! According to the National Institutes of Health, about 30 percent of the general population have a sleeping disorder or suffer from insomnia. Among the most common causes of insomnia are anxiety, stress, and depression. While yoga is far from being a cure-all for these, it can definitely help you de-stress, calm down, and improve your mood so you can get better quality sleep.
Do not let your mind wander around late at night; while you attempt to fall asleep, take a look at this slow-paced yoga routine you can perform on your mattress. Tips: Play a soothing Indian Mantra track, apply lavender oil to your palms, then do these postures by breathing deeply and long, and you could be able to fall asleep quicker.
Legs Up the Wall
Keep your hips in line with your wall (or your bed, as in the picture above). The closer, the more comfortable. Take the legs toward the wall and then extend your knees. Lengthen your arms toward the sides in order to create the letter T.
Relax your entire body, loosen your facial muscles, and then gently take a moment to close your eyes. To calm your mind, listen to soothing, calm music or focus your focus on your breath, making sure that your breathing is steady and consistent.
Keep this position for a minimum of 2 to 5 minutes.
The yoga posture will ease the tension in your spine by sitting or standing in a manner that can make your curve appear more pronounced on your spine. This is also great for tired legs because it decreases blood pressure in varicose veins and increases the flow of blood in your legs.
Eye of the Needle
From Legs Up to the Wall From Legs Up the Wall, bend your knees. Place the heel of your left leg onto the wall.
The right leg is crossed on the left side of your thigh. You can shift your right ankle slightly towards the left to prevent your ankle bone from pressing against your thigh. Be sure that the right knee stays protected by keeping the right leg in a flex position.
Bring your tailbone towards the bed while keeping the natural curve of your spine to stretch your lower back.
Make use of the left hand to pull the right thigh toward the wall. Keep your left knee pointed toward the ceiling in case it sways to one side. You should feel a good stretch as well as your right hip is opening.
Switch to the left leg, and continue on both sides between 2 and 5 minutes in a row.
This posture is well-known to ease lower back pain as well as release the hips at the same time.
From the tabletop position From there, lower your elbows towards the bed, then extend your knees to the side as much as you can and as comfortable for you.
Flex your knees and feet to 90 degrees, as illustrated above. Keep your hips and knees in a straight line. Should you own a mirror to the side, you will observe your hips and knees make a uniform line.
Lower your chest and upper body to the bed, then extend your arms upwards to stretch the shoulders and spine. It is possible to place a cushion or bolster underneath your chest to provide support and a feeling of comfort.
Bring the tailbone downwards towards the bed to experience the benefits of hip opening this posture.
Shut your eyes, ch your hips, and focus on your breathing deeply. This is a more advanced hip-opening exercise. Make sure to remain within your comfort zone and do what feels comfortable for you.
The Frog Pose or Mandukasana allows you to open your hips, stretching your inner thighs, hips, and groin. It also lengthens your spine, opens your shoulders, and expands the heart. Similar to other hip-opening postures, Mandukasana is excellent for relieving anxiety, stress, and depression. It is also great for aiding you to find peace before you go to bed.
Start by laying your knees on the mattress, your buttocks lying upon your feet.
Lower the top of your head until it is in the knees’ front, and the more close to the knees, the more comfortable. If you are able, allow your forehead to reach over your knees.
Hold your hands tightly on your heels, with the palms facing towards you.
Then gently lift your hips upwards away from the heels, and then round the back in a similar way to the Cat position, as well as lengthen the elbows.
The stretch should be felt across the neck, back, and spine. Each time you exhale, work your core and then round your back a bit more.
This is an inversion posture, which will increase blood flow as well as oxygen into your face and brain. It reduces stress while also providing your face with glowing and healthy. The crunching pose helps strengthen and engage your core and improves the spine’s alignment by creating space between the vertebrae. Then, lastly, the Rabbit pose opens the heart’s back chakra, which promotes self-love and eases anxiety and stress.
Reclined Spinal Twist
Start in the Corpse pose, lying on your back with your legs spread out.
Bring the right knee up towards your chest, then extend your right arm and move it to the side.
When you breathe, lift your right shoulder and move it to the side, ensuring it’s in contact with the mattress.
After exhaling, bring your right knee towards the left side. Relax your right arm and gaze over it.
To make the twist more pronounced, bend your hips to the right before bringing your right knee towards your left.
To prevent lower back pain to avoid injury to the lower back, you should suck your belly in while keeping the shoulder in place instead of pushing the right knee toward the mattress. You can also place a cushion underneath the knee to increase the height and provide support.
Keep breathing deeply and gently pressing the left arm down onto the right thigh after each exhale.
Alternate sides. Hold the position for 2-5 mins on either side.
This yoga posture increases flexibility in the spine while increasing digestion. It opens and stretches shoulders. It also helps to correct the alignment of your spine and makes you feel more at ease while lying in bed or sleeping.