If you often times have problems falling asleep, you need to know that you are not the only one who is having these kinds of problems. A big portion of people rolls around the bed for hours and hours because they cannot fall asleep during the night.
This problem is not that bad when you experience it from time to time. But, once this problem becomes more frequent this could evolve into feelings of constant exhaustion throughout the day, excessive consumption of coffee and sugar to try and keep yourself awake. And in some extreme cases even feeling depressed and gaining some extra weight as a result. And once you get to that stage, these problems become more serious. But, by doing the following yoga positions in the evening before going to bed are going to help you to fall asleep easier (and keep sleeping).
They are really easy ones and even if you have never done any yoga and you do not consider yourself as a flexible person you are going to be able to do these exercises without any problem.
A big number of the scientific research has shown that there are numerous health benefits which can be offered by doing yoga so why not use this to your advantage? You do not have anything to lose…
The first time that you are going to try this exercises out it is not recommended to stay in them for a long period. A minute of time passed in these poses should be just fine for a beginner. As the time passes and you get more and more experienced you can prolong the timeframes you pass in these exercises, and you can stay in them for even longer periods of times.
Balasana – Child’s Pose
For the people having knee problems, this exercise would not be a perfect idea. But for everybody else out there this would be the best exercise to try out for relaxation of your nervous system as well as your mind, shoulders, arms, back, and belly. If you cannot reach your heals with your rear end you can put a folded blanket under your buttocks. Stretch your arms out in front of your head or you can just let them relax beside your body. Set the alarm for one minute so that you are going to know when the time for this pose has passed. While you are in this amazingly relaxing pose try breathing deeply inside your back.
Supta Baddha Konasana — Bound Angle Reclining Pose
This pose is known as the butterfly pose for many of the people. Lay down on your back, curve your knees, touch the soles of your legs together and leave your legs to drop down on the side. A lot of people are not able to lie flat in this position. In order to feel more relaxed you can try and put a rolled up blanket, some books or a pillow under your knees because of the fact that our knees are going to be at least a few inches away from the ground. It would be best if you leave your hands on your sides and relax as much as possible as well. Breathe the air all the way into your lower stomach.
Backroll
Lay down on your back, take hold of your knees (or try and reach around all the way to and around your shins like it is shown on the picture). Try and rock yourself gently from side to side. This could be a great way of massaging and stretching out the lower back area once you have finished with the long workday. Leave your legs and feet so that they could relax completely. Leave your shoulders to fall down on the ground – try not to tense them when you are holding your knees. And because its yoga, you should try and take deep breaths.
Supta Matsyendrasana – Reclining Spinal Twist
Lay down on your back, roll your knees up and leave them falling beside your body onto the right side. Try and hold your left thigh with your right hand in order to stabilize your legs. And, in the same time, it would be best to stretch out your left arm on the left side and slowly and surely roll your head from right to left. In this exercise, you are going to also want to relax both of your shoulders by pushing them into the ground as hard as possible. And like in each and every one try and breathe as in every yoga pose. After you are done with the one side do the same pose on the other side as well.
Matsyasana – Fish Pose
Lay down on your back and put your arms beside you on the ground. Try sliding your hands and palms down under your butt. When you start sliding them try and press the whole lower part of your arm into the ground while also trying to bend your elbows as well. In order for this pose to be more effective, you are going to need to lift your upper body slowly and open your chests. You can also try and hold your head up if you feel like your throat and neck are uncomfortable. You can also try and let your head drop down on the ground. Deeply breathe 5 to 10 times and after you are done carefully take out your hand from under you. Lay down and enjoy the sensation on your chests.
Source: naturalcureshouse.com
