Lots of people toss struggle to fall asleep and before finally drifting off turn for hours in bed and getting some actual rest. During the day, you can end up feeling constantly tired, also you can take a great amount of sugar and coffee to stay awake, and get depressed and gaining weight as a result. It is very serious problem! These yoga poses will help you fall asleep (and stay asleep). You’ll be able to master these poses without a problem despite you’ve never done any yoga and don’t think of yourself as “flexible,”.Studies have shown the health benefits of yoga
Do not stay in these poses too long for the first time. One minute is plenty. Later, you can extend the pose to five minutes or even longer.
Balasana – Child’s Pose
This pose is not great idea if you have knee problem. For all the others this pose will relax back, shoulders, belly, also nervous system, and your mind.To do correctly this pose fold a blanket a few times over and tuck it under your bum if your rear end doesn’t reach your heels.
In front of you can stretch your arms letting them to relax at your sides. You can set an alarm to know when to come out of the pose. Breathe deeply, especially into your back, while you’re in the Child’s Pose.
Supta Baddha Konasana — Bound Angle Reclining Pose
It is known as butterfly pose: while lying on your back, , place the soles of your feet together prop up your knees and let them fall away to the sides. In this pose someone can lie flat. Few inches away from the ground knees should be. Under each knee you can put rolled up blanket or pillow or put a stack.. Relax your arms splay out at your sides. All the way breathe in to your lower belly.
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Hold of your knees while lying on your back .Gently rock from side to side. After having work day it is good to massage and stretch your lower back.. Relax your legs and feet and let your shoulders melt toward the ground .While holding your knees don’t tense them and breathe deeply.
Supta Matsyendrasana – Reclining Spinal Twist
Prop up your knees while lying on back letting them fall over to the right side. Hold the left thigh with your right hand to stabilize your legs. Stretch your left arm out to the left while rolling your head to the left. Relax your both shoulders and breathe! The pose you sould repeat on the other side.
Matsyasana – Fish Pose
Slide your hands — palms down — under your rear end while lying on back with your arms on the ground,. Press the whole lower armwhile sliding them into the ground and bend your elbows. Lift your upper body upward and open your chest. If your throat and neck are uncomfortable, hold your head up or let your head fall backward toward the ground. You should take five to ten deep breaths in these position and then remove your hands from under you. Enjoy the open sensation in your chest.