How to Sleep Well with Yoga for Beginners

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Yoga can be very relaxing for a lot of people, and if you are having some trouble going to sleep, due to stress and other work or personal related issues, yoga has been proven to be a very effective way to get some rest. With its many stretching techniques, it can help you get a good night’s sleep with just a few stretching exercises to engage your body.

Here are some stretching techniques to help you get decent sleep and wake up like a brand new person:

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How to Sleep Well with Yoga

Balasana (wide leg child pose)

this pose will stretch your spine and eliminate any heavy feeling in your torso.

  • Place yourself in a kneeling position (make sure that your feet are tucked underneath your knees.)
  • Lower your butt in between your feet.
  • Extend your arms all the way out with your head down.
  • Breathe in and out for approximately 1 minute till you start to feel a tingling sensation through your body.
  • Repeat for about two times till you star to feel your body relax.

Bitilasana (cow to cat Yoga pose)

 This position will stretch your neck, your arms and your chest through a cat pose.

  • Place your hands on the floor with your knees adjacent to your arms.
  • Make sure that your arms are aligned to your knees, and shoulders.
  • Take a deep breath and gently move your spine upward like a cat.
  • Lift your head and make sure that it is in line with your shoulders and knees.
  • Take long deep breathes when you start to arch your back upward.
  • Do this exercise for about 1 minute till you start to feel at ease.

Supta Matsyendrasana (spine twist)

This exercise will fully extend your spine, and stretch your ham strings along with your arms.

  • Lie on your back with your neck turning to the right (or the left which ever you are comfortable with)
  • Bring your left knee to your chest (make sure that it is tucked under your left left leg)
  • Place your hand on the appropriate knee tha is placed on your chest (could either be the left or the right leg)
  • Take 10 deep breaths.
  • Repeat when needed.
  • Do this exercise for about 15 seconds with repeated deep breathes. Make sure to alternate on each side.

Matsyasana (Fish Pose)

This pose will engage your abdominal muscles, stretch your spine and firm your arms.

  • Place your arms on each side on the floor.
  • Make sure to place your legs together.
  • With your head on the mat, slowly lift your stomach upward.
  • With your neck tucked in a little bit. (Make sure that it is aligned with your shoulders.
  • Breathe continuously in and out.
  • Do this exercise for about 5 seconds with repeated deep breathes.

Sukasana (Seated Yoga Pose)

This pose will be able to relax your body and engage your mind.

  • Sit down with your legs crossed together in an Indian sit.
  • Move your chest outward.
  • Place your hands together, with your eyes closed.
  • Breathe in and out.
  • Do this exercise for 1 minute or till you feel relaxed.
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