The yoga movements that make good sleep below are extremely simple but bring high efficiency.
According to recent research, people with insomnia are more likely to experience health-related problems such as anxiety, depression, diabetes and heart failure. But don’t worry too much, there’s no need to use medicine but you still have natural ways to get a good night’s sleep, which is yoga exercises.
The yoga movements that help you fall asleep below will help you to relax, focus on your breathing and remove worries to easily fall asleep.
Step 1: Janu Sirsasana – Head posture bent to the knee
- Sit upright on the floor, legs straight ahead and relax.
- Shrink left leg to touch the inner cornea of the right thigh. The left knee touches the floor. The right foot flexes, the toes toward the ceiling.
- Inhale and lengthen your spine. Put your hands up from your head, palms facing each other.
- Breathe out, slowly stretch your body straight forward and place on your right leg and hold your right leg or right foot with your hand.
- Keep the spine, head and neck in a straight line, reaching out to stretch the spine.
- Hold your posture for 15 – 30 seconds and focus on your breath.
- Gently lift the person back to the original position.
- Repeat on the other leg.
Note: Keep your spine straight and stretch. People with spinal and knee problems should not do this.
Step 2: Baddha Konasana – Fixed angular posture
- Sit upright on the floor and bend your legs so that the soles of your feet touch each other. Two hands grasping the legs.
- Breathing deep spine.
- Breathe out, squeeze two pillows down the carpet, straight back, use your hands to break the soles of your feet to the sides.
- Keep your spine straight, inhale and exhale a few beats.
- Relaxing muscles, returning to the original posture.
Step 3: Upavistha Konasana – Wide-angle posture bent forward
- Sit straight on the floor and fix the position.
- Extending your legs to the sides as much as possible, put your hands behind your butt to balance.
- Inhale and lengthen your spine.
- Breathe out and bend forward from your hips, hands stretched out in front of you.
- Focus on your breath, stretch your spine with each inhalation and relax with the out breath.
- Hold position 15 – 30 seconds and return to the original position.
Step 4: Thread-the-needle – Needle posture
- Lie on your back and put your back against the floor. Bend your knees and place your feet on the floor, creating a gap with your hips.
- Breathe out, at the same time, bring your heel towards your buttocks until your fingers can touch.
- Put your right foot on the left leg so that the ankle must be on the left thigh. Relax your neck and shoulders.
- Lift your right foot off the floor and bring your knee towards your chest. Put your right hand through the gap between your legs and gently pull the left shin back until the hip is perpendicular to the floor.
- Breathe deeply for 10 beats and repeat on the other side.
Action 5: Reclined twist – Tilting position
- Lie on your back on the carpet, your legs straighten, your arms outstretched on both sides forming a T-shape.
- Shrink the left leg and bring it to the front of the chest, rotate and slowly reach over the body to the right to touch the floor.
- Turn your head to look left. Hold your posture from 30 – 60 seconds, then switch sides.
Action 6: Viparita Karani – Wall posture
- Sitting opposite the wall, butt is about 15cm from the wall.
- Lie down slowly to the floor, legs stretching straight against the wall.
- Extend your arms along your sides, your palms facing up.
- Close your eyes and breathe slowly, relax your muscles. Do 10 – 15 minutes
Note: When lowering your legs, slowly bend your knees toward your body, bend your body and head up, then hold your knees tightly with your hands. Then relax and lie on your side for a while before sitting up.