Yoga exercises to help you sleep well and help treat insomnia at home

7 yoga exercises to help you sleep well and help treat insomnia at home

Prolonged stress is often one of the causes of insomnia, making you feel tired and reduce your ability to concentrate on work. You can overcome this situation by practicing yoga exercises to help you sleep better, this is a natural solution to help you treat insomnia that you can do at home.

Yoga exercises that help you sleep well will help you relax your body and focus on your breathing more. Practicing yoga helps you regulate your breathing, reduce stress and help you have a better sleep. Some statistics have shown that 85% of people who practice yoga feel good sleep and feel less stressed.

Throughout the practice and at the completion of each pose, you breathe evenly by closing your mouth, inhaling deeply and exhaling gently through your nose to relieve stress and help you fall asleep more easily.

Here are 7 yoga exercises to help you sleep well that you should practice regularly to have a deep sleep.

Yoga exercises to help you fall asleep: Baby pose helps to stabilize mood

Yoga exercises for good sleep: baby pose

Baby pose with knees extended will help your body rest as well as adjust your mood to be more stable and calm, reduce stress and fatigue, thereby helping you fall asleep more easily.

Here are the steps to perform the action:

To perform yoga with baby pose, first you need to prepare in a kneeling position on the floor, bringing your buttocks to sit on your heels. Slowly reach your upper body forward, arms straight, and then extend your upper body to the floor, knees hip-width apart. With your feet in line with your knees, straighten your feet and gradually bring your thumbs together. Next, gradually separate your knees widen or as wide as the edges of the mat. Exhale, lower your body to the sides of your thighs. Your buttocks should now touch the heels of your feet.

Let your hands relax along your torso, palms facing up. This pose will help release shoulder tension by widening the shoulder blades. Finally, relax your facial muscles, chin and neck, gently lower your forehead to the mat, close your eyes, and slowly roll your head to the sides. This pose will help release tension in your forehead. Breathe slowly and steadily through your nose, then return to the starting position and open your eyes.

Yoga exercises to help you fall asleep: Baby pose helps to stabilize mood

Yoga exercises to cure insomnia: standing forward bend.

Standing forward bend is a posture that helps you relax your neck, improving neck fatigue. The forward bend will allow your neck muscles to relax. At the same time, this pose also gently stretches the calves, glutes, and thighs.

You do this yoga exercise to cure insomnia by following these steps:

To perform the goga exercise with standing forward bend, you first need to prepare in a standing position with your feet hip-width apart, inhale deeply. Exhale and extend your torso and bend forward, bringing your hands over your legs to lengthen your spine. Next, keep your elbows or let your hands rest on your shins or the floor.

Inhale and exhale gently and shake your head to relax and loosen your neck muscles. Finally, roll your body up slowly to prevent dizziness and lightheadedness. If you have a back injury, consider doing this exercise.

Yoga exercises to cure insomnia: standing forward bend.

Yoga exercises to help you fall asleep: Half-bending posture helps to stretch muscles

The half bend is a pose similar to the upright bend, but with a slight variation to help you relax the muscles of the spine. You will relax your body and from there fall asleep more easily.

Here are the steps to perform the exercise:

To perform yoga with half bends, first you need to place the mat perpendicular to the wall. Prepare to stand in the middle of the mat, feet hip-width apart, parallel to the edges of the mat, arms in line with your torso. Next, inhale and bring your arms straight up to the ceiling along your ears and open your chest. Exhale, use your waist to bend your body forward.

Straighten your back so that your arms and back are parallel to the mat, relaxing your neck and chest still open. Lower your chin to your neck but keep your head not bent much but slightly bent. Keeping your body still, slowly stretch your arms straight across your shoulders to the floor. Finally, bend your knees and use your waist to lift your body to complete the exercise.

Yoga exercises to help you fall asleep: Half-bending posture helps to stretch muscles

Yoga exercises to help you fall asleep: The supine position relieves hip tension

The fixed-angle supine position is a relaxing position that can help relieve tension in your hips, knees, and genitals. At the same time, this position also helps you relax your body and sleep better.

You do this pose by following these steps:

To perform yoga exercises with a fixed angle supine position, you first need to prepare in a lying position on the mat. Bend your knees and place your feet on the floor, close to your tailbone.

Try to touch the soles of your feet together and relax your knees. Next, relax your hands on the floor about 45 degrees from your body, palms facing the ceiling and breathe evenly.

Note: You don't need to press your knees low to stretch this part. When you do this, you should feel the hips and inner thighs near the genitals are pulled gently but without pain. If you are injured in the knee, hip or genital area, please exercise caution while performing the exercise

You need to exercise caution when performing the fixed-angle supine position if you have an injury to your knee, hip or genital area. You can also place stiff pillow pads under your knees on each side to support your hips to support your body.

Yoga exercises to help you fall asleep: The supine position relieves hip tension

Yoga exercises to help you fall asleep: leg up the wall pose

The pose with your feet on the wall helps you increase blood circulation in the body, helping you to treat brain circulatory disorders. If you have to stand a lot while working, making your feet and ankles swollen and tired, you should do this exercise to relax your legs, reduce pain and sleep better.

You do this exercise by following these steps:

To do the yoga with leg up the wall pose, first you need to place your mat perpendicular to the wall. Prepare to sit down on the mat and bring the left or right hip to the wall as close as possible. Next, lie on your back on the mat and gently place your feet on the wall. Press your knees, pressing your thighs so that your legs are straight on the wall.

Relax your arms next to your body and breathe evenly. Finally, lower your knees, lean over and sit up to complete the exercise.

You can put an extra pillow under the tailbone to give extra support to the spine.

Yoga exercises to help you fall asleep: leg up the wall pose

Yoga exercises to help you sleep well: leg rest on a chair

The footrest pose is a very useful pose for you to relax your whole body and stabilize your mood during deep breathing.

You do the exercise by following these steps:

To do the chair yoga pose, you first need to place a chair at the end of the yoga mat so that it faces you, you also need to place a folded towel or blanket on the chair. Depending on the height of the chair, you may also need to place a folded towel under your head. PPrepare to sit on a yoga mat, lie on your back on the mat, and gently place your feet on the chair. Next, bend your knees so that your calves are at a 90-degree angle to your thighs. Try to keep your arms relaxed at your sides, palms facing up. Breathe evenly and relax your whole body.

7 yoga exercises to help you sleep well and help treat insomnia at home

Yoga exercises to help you sleep well: Corpse pose relaxes the whole body

Corpse pose is the final resting pose in all yoga practices. You should also do this yoga exercise before going to bed to treat insomnia

Below are the steps to perform the exercise:

To perform yoga with corpse pose, first you need to prepare in a supine position on the mat. Hug your knees toward your chest, squeeze and breathe deeply. Next, exhale and stretch your legs, keeping the tailbone on the mat. Try to place your feet hip-width apart, relaxed apart toward the edges of the mat. The hip bone will now touch the floor. Keep your lower back soft, relax and breathe evenly, relax your arms at your sides, palms facing up. Finally, relax your shoulders so your shoulders don't hunch over.

Yoga exercises to help you sleep well: Corpse pose relaxes the whole body

You should do yoga exercises to help you sleep well before going to sleep and spend about 3-5 minutes for each pose. During the practice, you can use body support tools such as yoga mats, pillows, comforters, cushions… These support tools can help you create a comfortable posture and maintain your posture longer and more regular breathing. You should also note that incorporating deep breathing in the process of performing yoga exercises to help you sleep well to sleep easier and welcome a new day full of energy.

Hopefully through the above article you have better understand about Yoga exercises to help you sleep well and help treat insomnia at home as well as how to lose weight quickly. Stay tuned for new articles on Healthy Life For You to be updated with useful information about Health And Yoga !

Thanks Very Much !

>>> You can refer to: Effects of yoga on women

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