In case you are among those peoplewho often struggle to fall asleep, you are not the only one: lots of people toss and turn for hours in bed before finally drifting off and getting some real rest. If it happens regularly you might end up feeling constantly tired during the day, possibly overusing coffee and sugar to stay awake, and thuseven getting depressed and gaining weight. That’s very serious! Doing these yoga poses before bed could help you fall asleep (and stay asleep). They are all very simple, so even if you have never done any yoga and don’t think of yourself as “flexible,” you are going to be able to master these poses without some big problem.More and more scientific studies have shown the amazing health benefits of yoga, so why won’t you take advantage? You have nothing to lose…
The first time you do these poses, we advise you not to stay in them too long. One minute is enough. Later, you could extend the pose to 5 minutes or for longer.
Balasana – Child’s Pose
If you have problemswith your knees, this pose is probably not so good idea. But for everyone else, this pose is going to relax your nervous system, the shoulders, back, belly, and your mind.If your rear end doesn’t reach your heels, fold some blanket and tuck it under your bum so you are able to really let go. You can stretch your arms out in front of you or you can let them relax at your sides. Set an alarm to know when to come out of the pose. While you are in the Child’s Pose you need to be sure to breathe deeply, especially into your back.
Supta Baddha Konasana — The Bound Angle Reclining Pose
There are some people who call this the butterfly pose: lying on the back, prop up your knees, place the soles of the feet together and gently let the knees fall away to the sides.Most of us are not able to lie flat in this pose. Our knees are going to be at least a few inches away from the ground. In order to relax, you should put a stack of books or a pillow or rolled up blanket under your knees. Let the arms splay out at your sides, totally relaxed as well. Breathe all the way in to your lower stomach.
Lying on the back, take hold of the knees (or if you can reach, all the way around your shins as it’s pictured here). Rock gently from one side to the other. It’s a great way to stretch and massage the lower back after a long day. Let your legs and feet relaxcompletely. At the same time, let the shoulders melt toward the ground — be sure not to tense them while you’re holding your knees. And of course, you should breathe deeply.
Supta Matsyendrasana – Reclining Spinal Twist
Lying on the back, prop up your knees and then let them fall over on the right side. You can stabilize the legs by holding the left thigh with the right hand. At the same time, stretch the left arm out to the left and gently roll the head to the left.Here as well, you want both shoulders to relax into the ground as much as you can. And yes, don’t forget to breathe! Then repeat the pose on the other side.
Matsyasana – Fish Pose
Lying on the back with the arms on the ground at your sides, slide your hands — the palms down — under your rear end. As you slide them, you need to start to press the whole lower arms into the ground while bending the elbows. The effect is to lift the upper body gently upward and open your chest.You may hold your head up, if your throat and neck are uncomfortable, or you can gently let your head fall backward toward the ground. Take 5-10 deep breaths and then carefully remove the hands from under you. Lie flat and enjoy the open sensation in the chest.