Having a restful sleep is essential in the life of any human being. However, due to stress and other external distractions, sleeping can be elusive. To have a peaceful sleep, yoga can help. Yoga can be very aids in calming the mind, relax the body, and help with sleeping quickly. Meditation can also help to ensure a restful sleep. Here, we will provide 5 poses that should be done before going to bed to ensure a night of restful sleep.
1. The Bridge Pose
The bridge pose will help to strengthen the lungs, lift the body, and will gently stimulate the abdominal organs. Lay on your back with knees bent; lift the hips off the floor as high as you can; place your arms flat on the ground underneath the body parallel to each other; and finally, lift your chest very slowly. Stay for 8 to 10 breaths and slowly move out of the pose.
2. The Corpse Pose
The corpse pose will help to bring the body and mind into a state of complete relaxation. Lay on the back with eyes closed and arms by the side at a comfortable distance. Use the time to concentrate on the breath and to relax the entire body. Remain in this pose for 5 minutes or longer and let your body completely relax.
3. Reclined Bound Angle Pose
The reclined bound angle pose helps to open the chest, release tension from the inner thighs, back half of the body, and abdomen. Lie on the back with knees bent; hold the feet with your hands and ensure feet are parallel with the mat and hip-width apart; lift the chest, and if comfortable, tilt the chin slightly and up; and stay in this pose for 7 to 10 breaths.
4. The Legs Up The Wall Pose
Legs up the wall pose is a restorative pose that will soothe the mind and calm it for sleep. Place the yoga mat against a wall, sit down, and swing the legs up on the wall. Ensure the lower back and pelvis are in contact with the ground, and if comfortable, lift the arms above the head and clasp the hands or drop the arms on either side. Remain in the pose for 8 to 10 minutes to maximize its benefits.
5. The Child’s Pose
The child’s pose is another relaxation yoga pose. Sit up with legs spread backwards and your toes touching; stretch your arms forward until the chest is faced down on the ground; rest your forehead on the ground, and breath deeply for 5 to 10 breaths. Doing this pose periodically can help to enhance the benefits of this pose.
Practicing these yoga poses can help to improve one’s sleep quality. These poses will help to soothe your body and clear the mind so that you can have a peaceful and restful sleep. However, if you have difficulty in sleeping, it is best to consult your doctor to identify any underlying health problems that can be causing your insomnia.