Insomnia is a common problem that people around the world experience. Many resort to sleeping pills or over the counter medications to help them fall asleep faster. However, yoga can be just as effective in helping you sleep. Here are some of the best yoga poses to promote better sleep.
This pose is a pretty simple one; to start, cover yourself in a hoodie or blanket. Then sit upright with your legs crossed, observing your breath. If thoughts start to intrude, gently push them away, bringing your attention back to your breath. Once you start to feel yourself drift off to sleep, slip into Savasana, also known as Corpse Pose, which I’ll explain below.
To do this pose, lie on your back with your arms at your side, palms facing up. Let your feet drop open and close your eyes. Cover yourself with a blanket and begin to focus on your breath. Scan through your body and consciously allow every part of your body to relax. Let your thoughts come and go, drifting by like clouds. You’ll most likely drift off into sleep within 20 minutes.
First, arrange one or two stacked pillows. Rest your chest and belly on the pillows, with your knees wide and hugging the pillows and toes touching. You can rest your arms either at your side or enveloping the pillows. Focus your attention on your the air flowing in and out of your nostrils, calming the breath and relaxing into the pillows.
This pose is one of my personal favorites. Lie on your stomach, either on your mattress or with a pillow or two under your belly. Extend one leg out straight, with the other at a 90 degree angle, knee level with your hip. Turn your head towards your bent leg and relax your belly, eyes, and jaw. Again, focus on the sensation of your breath and the air flowing in and out of your nostrils.
Lie flat on your back, spreading your legs with your feet meeting in the middle. You can put pillows under your thighs or behind your bed, if you desire. Close your eyes, relax your jaw, and place your hands on your stomach. Feel their weight there, focusing all your attention on the heaviness and pressure they bring to your body.
Similar to Supported Half Frog Pose, bend both legs at a 90 degree angle and let them fall to the right, sliding a pillow or two between them. Extend your arms straight out and let your head fall to the left. Relax your eyes, jaw, and belly, allowing your breath to flow through your entire body. Stay in this position for however long you’d like, and then alternate sides.
Bring both knees back towards your chest and grab your big toes with your index and middle fingers. Then, pull your heels up towards the ceiling, letting your tailbone sink into the ground. Your knees should be resting against your underarms and lie adjacent to your armpits. Feel free to rock gently back and forth, massaging your spine. Do this for however long, until you start to grow relaxed and tired.
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