People who suffer from insomnia, but who also have some yoga techniques to sleep better up their sleeve, reap many benefits from this little trick. For example, they can rest more and fall asleep faster when they’re lying down or even when they wake up in the middle of the night.
If you also want to know how to practice yoga to sleep better, the most fundamental rule is to always listen to your body, you should not force it beyond your comfort zone, or do any exercise that can cause you pain.
- Entities such as the European Society of Cardiology recommend that patients with difficulty sleeping well practice one hour of yoga a day.
- As research states that daily yoga practice can prevent the development of high blood pressure.
- And it has also been scientifically proven that sport helps reduce stress.
It is for all these reasons that below you will find some of the best yoga poses to combat insomnia.
Yoga may not solve all your sleep problems yet, however, if you practice every day before bed, you will gradually notice how it will improve the quality of your sleep, as you will be able to reach more relaxed states and have much less stress This will allow your mind to function more clearly and you will be able to rest better at bedtime.
Then you will be able to know four of the main yoga postures to sleep better.
Although, by name, she may suggest something else, we recommend that you do this pose for several minutes before bed, among these posture options, she is one of those who will have more power to help you relax. To do this, the first thing you need to do is sit on the Japanese-style floor, with your knees bent and your legs under your body.
The top of your feet should touch the ground. At the same time, the spine should remain upright, shoulders and head aligned with the hips, if this puts a lot of pressure on the knees, place a pillow between your feet and rest your ass on it.
The hero’s position is ideal for achieving a state of complete well-being, this will help you feel physically healthy and emotionally stable, this is because sitting in this position stimulates the pressure points on the top of your feet, which promotes total relaxation of the body.
This second posture will help you, in particular, to concentrate your mind, with it you will be able to reconnect with your breathing, listen to your body and free yourself from daily stress. As in the previous exercise, we recommend that you do the posture of the corpse just before bedtime, as this will help you a lot in the goal of a better rest.
To pose, you must lie on your back, with your feet at hip height and relax your arms on the sides, then lift your palms and close your eyes. While doing this, breathe several times, inhale and exhale slowly.
After doing this for several seconds, you’ll notice how much relaxation your body has invaded.
If you have stomach problems that also prevent you from sleeping at night, you can practice this spinal turn posture, which will help relieve bloating and gas. It will also improve your circulation and relieve tension in your neck and back.
To make this pose, you must lie on your back on the ground again, as you stretch your arms, flex your knees and bring them closer to your chest, then move your legs to the right side of your body, with your left shoulder touching Then turn your head to the left. Press your knees with your right hand to deepen stretching.
Hold this position by counting 6 full breaths. Inhale and exhale gently. Finally, you must repeat the same sequence for the other side of your body to complete the exercise.
Once at home, after a full day of work, especially if you work regularly sitting, your feet and ankles can swell and accumulate all your fatigue, this position will be of great use to you for this, as it helps regulate blood flow.
To do this, place a yoga mat on the floor near an empty space in front of a wall, place your back on the mat as you lift your legs and let them lean against the wall, stretch your arms over your body, and breathe deeply. You can stay in this position as long as you need it.
Yoga is considered one of the best treatments for insomnia because it helps relax the body and mind. If you practice these poses regularly before bed, you’re much more likely to rest each night.