6 Relaxing Yoga Poses That Will Help You Fall Asleep
Today, as a result of the fast and unhealthy lifestyle, millions of people are suffering from some sleep disorder and have difficulties to fall asleep. Restful night sleep is extremely important for the overall health. Below we are going to present you 6 restorative yoga poses that will help you to counteract stress and promote relaxation.
These yoga postures are suitable for people who practice yoga as well as for those people who have never tried yoga before. For these relaxing yoga poses you will need a pillow that will help you to do this sequence right in comfort.
Before you begin, you need to breathe deeply in order to relax and prepare your body: slowly inhale and exhale (make 10 rounds)
Seated Wide Angle Pose (Upavistha Konasana)
Sit down and spread your legs wide apart (as wide as you can) and place the pillow horizontally in front of your torso. Inhale and sit up as tall as possible. Then, slowly exhale and start folding forward from the hips, walking your hands out in front of you until your upper body comes to rest on the pillow. If sitting up tall or folding forward causes you to round the spine at all, take a soft bend to both knees. Rest, breathing deeply on the pillow for 10 rounds of breath. Inhale to rise back up to seated.
Locust Pose (Salabhasana)
Lie down on your stomach and place a pillow under you to support the hips and your belly. Inhale, extend your arms behind you and interlace your fingers. Try to lift your hands towards the ceiling as higher as you can and in same time press the tops of your toes into the mattress. Exhale and try to hold that height. Inhale again and lift the chest and head, by gazing forward and back of neck neutral. Exhale and hold this position. Continue to lengthen your body and make 10 repetitions of exhaling and inhaling. Finally, while you are exhaling, lower your back down to the bed and release the hands by your side.
Legs Up The Wall (Viparita Karani)
Set a pillow up against a wall at the top of the bed and lay on top of the pillow. It is important to position your sit bones at the wall and then extend your legs up towards the ceiling. Make sure to keep your heels stacked over the hips and rest your head and shoulders against the mattress. For better balance, it is advisable to extend your arms by your side and with your palms facing up. By positioning your body in this body posture you will receive the restorative energy that flows into your body. Stay in this pose 2-3 minutes and breathe deeply. In order to come out of this posture, bend your knees and roll onto one side.
Experts explain that this restorative inversion is particularly beneficial for people who are spending a lot of time on their feet. Namely, your circulation will be significantly improved and this posture will create a soothing and healing effect on almost every system in your organism.
Reclined Bound Angle Pose (Supta Baddha Konasana)
Lie down on your bed and place a pillow under your head and your back. Then, slowly bring the soles of your feet together and by doing this your knees naturally will drop out towards the side. Position your hands next to your body. Breathe slowly and with each exhale recline in towards the pillow and the earth. Stay in this position for at least 2 minutes.
Supine Spinal Twist (Jathara Parivartanasana)
Stay on your back as in the previous pose (Reclined Bound Angle Pose) and by using your hands, gently guide your knees together over to the left side and position your palms facing up. Breathe slowly and imagine that your breathing is a wave that ripples through your spine. With each exhaling you should experience releasing tension. Hold this position for 1 minute and then switch your legs to the other side.
Corpse Pose (Savasana)
Before you fall asleep, try to enjoy this peaceful moment for a brief meditation and position your body in Corpse Pose (Savasana). Lie down and place a pillow under your neck and back. Extend your legs in front of you and place your left hand on your heart and the right hand on your belly. Breathe deeply and make three rounds of regular inhalation and exhalation. In order to start with the breathwork you should inhale while you count to 4, hold your breath while you count to 7 and finally, exhale until you count to 8. Repeat this four times.
In order to complete this sequence, simply remove the pillow from underneath your spine and very soon you will check out into dreamland.