We are always exhausted at the end of a workday and the best thing we want again and again is a good night’s sleep. But sometimes things just do not go our way. We may find it hard to fall asleep. Even if we fall asleep, we may wake up several times during the night. What can we do? How to relax our mind and body effectively? Yoga could help.
Yoga helps you sleep better
A small amount of yoga routine can not only let go of a lot of thoughts and worries in your mind but also ease tension in the body with its gentle and soothing movements. It has been approved to help people sleep better.
According to the National Sleep Foundation, people with poor sleep quality can fall asleep faster and sleep for longer if they do yoga daily. Moreover, they also fall back asleep more quickly after waking up in the middle of the night.
Below are the top 4 soothing yoga poses that could improve your sleep.
1. Reclining Bound Angle Pose
Place a bolster underneath your knees to support your sacrum. Lie down on the bolster. Bend your knees and place the soles of your feet together close to your tailbone. Allow the knees to open and relax away from each other.
This pose stretches your hips and groin area in a soothing way without causing pain.
2. Wide-Knee Child's Pose
Kneel onto the floor and bring your feet toes together. Sit back between your heels with your knees separated as wide as your hips. Lean forward at the waist and keep your forehead on the floor with your hands relaxed alongside your torso. Breathe slowly in and out through your nose.
This pose is helpful for stretching your lower back.
3. Legs Up the Wall
Place a blanket next to the wall. Lie on the blanket on your back and send the back of your legs up straightly and the buttocks close to the wall. Close your eyes and focus on your breathing as you relax into the position.
This simple pose helps recirculate your blood flow in your feet and ankles.
4. Corpse Pose
Lie down on your back and relax your whole body. Make your legs straight and separated. Bring your arms alongside your body with palms facing upward. Breathe naturally and concentrate on every inhale and exhale.
Do corpse pose at the end of your practice. It helps you to relax and get prepared for sleep.