If you have a goal to sleep better just like me, then it is an excellent idea to consider tire yourself all throughout the day. Any chosen exercises will do. However, an ideal technique for people struggling to sleep is yoga.
Not only that it can provide you with a relaxing yet intense physical activity, but your mind can also benefit from it. In fact, yoga stimulates our relaxation response, which is essential to fight stress. Plus, what’s even better is that it can help you relieve muscle tension you build up throughout the day. Also, it can soothe your racing mind, thinking about the problems you face each day.
To achieve better health, you can use yoga as a natural sleep enhancer. So, we recommend that you try the five yoga poses you can do in your bed. Do them for six reps and use an efficient mattress topper for side sleepers later on.
5 Yoga Poses before Sleeping
Here are some of the ideal yoga poses you may perform in your bed before you shut your eyes down:
1. Thread the Needle Pose
The technique can stretch and open your chest, shoulders, arms, neck, and upper back.
Health Benefits:
– It can compress your upper chest muscles gently.
– Then, it can open up your outer and upper shoulder muscles.
– It calms and detoxifies your body using the slightest twist.
– Lastly, it can deliver blood to your upper extremities.
How to Do It:
• Firstly, start on your knees and hands. Put your wrists under your shoulders and your knees under your hips. Put your knees and shins hip-width apart. Place your head in the center in a neutral position. Then, try to look downward.
• While you exhale, glide your right arm under your left arm and let your palm face upward. Let your right ear rest and place your cheek on your bed. Then, stare toward the left.
• Then, keep your hips raised and your left elbow lifted. Do not put your weight on your head.
• Try to relax and soften your lower back. Release the tension you have on your arms, neck, and shoulders.
• Hold this for up to a minute. Then, drift the tension away by pressing through your left hand. Then, slide your right hand out slowly.
2. Viparita Karani
Often called as Legs Up the Wall Pose, Viparita means inverted and Karani refers to in action.
Health Benefits:
– It allows a great stretch for the front of your torso, back of your neck, and back of your legs.
– Also, it helps you relax your legs and feet.
– It can relieve a backache.
– Then, it contributes to calm and soothe the mind.
How to Do It:
• Breathe out and lie on your back. Ensure that the back of your legs pushes against the headboard or the wall. It may take you a while to become relaxed in this position.
• Then, put your buttocks away from the wall or press them against the headboard.
• Make sure that your head and back rest well on the bed. Your body must form a 90-degree angle.
• Next, raise your hips up and put a support under them. You can also use your hands as a prop.
• Allow your neck and head to be in a neutral position.
• Breathe slowly and close your eyes. Hold this pose for five minutes. Then, release and move to one side.
3. Child’s Pose
It is a yoga pose which is common for beginners. You can use this in between every challenging pose as a resting position.
Health Benefits:
– It can release the tension in your chest, back, and shoulders.
– Also, it can help decrease anxiety and stress.
– Then, it flexes the internal organs in your body.
– It motivates steady and stable breathing.
How to Do It:
• You have to sit up on your heels comfortably.
• Next, you have to move your torso forward. Then, rest your forehead on your bed.
• You have to lower down your chest to your knees as close as possible. Try to extend your arms in front of you.
• Keep this pose for a while and breathe deeply and slowly.
4. Supta Virasana
Also known as the Fixed Firm Pose or Reclining Hero Pose, the SuptaVirasana is a neutral posture that may stretch your entire body.
Health Benefits:
– It can aid the function of your digestive system for proper digestion.
– Also, you can stretch your ligaments, tendons, and other small muscles in the knee when you execute this pose.
– It can help soothe your tired legs.
– Plus, the pose can relieve menstrual pain.
How to Do It:
• Put your hands on your sides.
• Then, breathe out and lean back to your bed.
• Place your weight on your hands, forearms, and elbows.
• As you lean on your elbows, put your hands on your pelvis.
• Now, you have to release your lower back and buttocks as you push yourself downward.
• You can finish the pose by reclining for support or going to bed. If you use blankets as props, make sure that they are of similar height to support your spine.
• Retain the posture for around 30 seconds to 1 minute.
5. Savasana
It is the final pose of yoga classes for restoration. So, experts refer to this as the Final Relaxation Pose.
Health Benefits
– The pose relaxes and calms your brain to relieve stress and depression.
– Also, it rests your body.
– It can alleviate insomnia, fatigue, and headache.
– Plus, it helps you lower down your blood pressure.
How to Do It:
• As you lie down on your bed, spread your feet apart from one another slightly. Then, place your arms on your side as your palms face upward. You should curl up your fingers.
• Lift and tighten your legs. Breathe in deeply while tensing your body. Then, tighten your butt and lift up your legs off the bed.
• You have to relax your body as you breathe out. Then, release the posture you have created. Lower down your legs and unclench your fist.
Wrapping Things Up
It may be hard to unwind after a stressful day, and it can be hard to fall asleep at night. Luckily, you do not have to worry anymore. You can use these yoga poses to relax your mind and body after a long day.
What you need to do is to practice one of these poses before you rest yourself in your bed. Get started now! Begin sleeping better starting tonight!
