Most people complain that they don’t sleep well enough, but how many do something to change the situation?
If you want to enhance the sleep you must avoid eating plenty of food before going to bed, or sleeping a minimum of eight hours a day, however sometimes we go to bed and cannot fall asleep regardless of our attempts.
Many tricks that can relax your mind and body before bedtime. Yoga is a useful tool for relaxing muscles and achieving a fast and profound rest from the body.
The following of the nine postures are affordable for anyone who is a beginner in the world of yoga.
1. Child’s Pose
The child’s attitude helps to calm the mind and relieve stress in the body.
To do this,
kneel on the bed with your legs close enough for your feet to touch each other.
Spread your knees until they are at hip level.
Lastly, lean forward until your torso rests between your thighs.
2. Corpse Pose
Get your body into sleep mode on an simple corpse pose, focusing the attention about the body and breath, and letting go of the day’s worries.
3. Supine Twist
These reclining twisted pose can easy be performed in bed before you fall asleep. Lie on your back and bring the right knee into your chest then across your left side. Extend the right arm out and gaze to the right, taking several deep breaths then repeating about the other side. You can too try bringing some legs up then over to each side.
4. Bridge Pose
Like to think of Bridge pose (Setu Bandhasana) for a way to bridge the gap between body and mind. Physically, the feet and head are grounded to the earth, but the heart is lifting exuberantly towards the heavens.
For a milder backbend with many different options, these pose is an wonderful introduction to the benefits of backbending/heart-opening poses, which include increased relaxation, mental calm, and a sense by rejuvenation.
5. Knees-to-Chest Pose
Lie on your back and gradually bring your knees until you can hug them against your chest. Make sure you cross your knees and support your legs by placing your hands over your shins.
6. Hero Pose
Virasana, or hero’s pose are a wonderful way to open the quadriceps, ankles, feet and spine. If you’ve any knee discomfort, please sit on a block or two.
7. Upward Dog
Take the plank pose. Bending your arms, lower your pelvis and thighs. Straighten your arms. Try to arch and look up keeping your arms and legs straight and not touching the mat on your knees. Put the tops by your feet on the mat.
8. Butterfly Pose
Stretch your legs forward and gradually lean forward until you can touch your feet. Don’t worry if you can’t stretch completely, do it as far as you can. Stretch without feeling any severe pain in any muscle. Remember that it is an exercise to improve relaxation so it is important that the posture is comfortable and you do not feel discomfort when doing it.
9. legs up a wall
This posture in addition to relax will serve to relieve the tensions accumulated in the legs during the day. Simply lie on the floor or bed and rest your legs stretched out on the wall.