Ease your way into dreamland with this five move yoga routine. All these yoga moves will relax your mind and body and the best part is that you can do them all on your bed. So, whenever you cannot sleep or having an insomnia problem, start doing these simple yoga moves. All these moves will not only help you in sound sleep but also helps in muscle and total body relaxation.
Causes of Sleeplessness or Insomnia
There are many conditions which can lead to sleepless nights. Few medical conditions may also cause discomfort and make a person difficult to sleep during nights. Here are few medical conditions which causes insomnia or sleeplessness.
- Certain allergies related to nasal or sinus
- Chronic pain
- Lower back pain
- Neurological conditions
- Endocrine problems like hyperthyroidism
- Gastrointestinal problems like acid reflux
Most adults also worries or nervous, these can impact on the sleep some of them are tension, excessive worrying, feeling overwhelmed, thinking much about the past event, etc.
Yoga for Better sleep
- Upside-down relaxation
To perform this yoga, sit facing a wall with your butt about 5-6 inches away from it. Lie on your back, now extend your legs up to the wall, if you feel this is too intense, then stretch your hamstrings and slide your butt further away from the wall. If it is not enough, move closer; let your arms rest by your sides and palms facing up. Now take a deep breath gently, feeling the stretch in the backs of your legs.
- Window- Down twist
Sit in sukhasana or crossed legs position on the bed. Exhale by placing your right hand on your left knee and left hand on the bed behind your back near to your tailbone. Now, gently twist your torso to the left. Allow your look to follow, over your left shoulder. Take a deep breath and then return to centre and repeat on the other side.
- Nigh time goodness stretch
Lie on your back with knees bent. Place the soles of your feet together, let your knees be open, make sure that you form a diamond shape with your legs. Rest your arms on the bed. If you feel any strain, raise your legs by placing a two pillows underneath each knee.
- Balasana or Child Pose
Sit up comfortably on your heels. Roll your upper body forward, bringing your forehead to rest on the bed in front of you. Lower your upper body as close to your knees according to your comfort zone extend your arms in front of you. Hold the pose and breathe.
- Rock a bye roll
Lying on your back, hug knees in to chest, cross your ankles and wrap both arms around your shins with clasped hands. Inhale and rock your body up to sit, exhale as you roll back. Continue for one minute then roll back, extend arms and legs and drift off to sleep.
Regular yoga practice can help you in deep breathing, release physical tensions and calm your mind. All these above yoga poses are simple, easy and can be performed without yoga practitioner. This way you can relax your eyes, body and nervous system.