Yoga Postures to Make You Sleep Better
Yoga doesn’t need to be always vigorous, get the workout that pumps blood, many people can’t get enough of the feeling that the classes of yoga give. Most of the useful methods of yoga practice are subtle that changes the body entirely, and you can take benefit of these in a short, gentle yoga session performed at home.
It is essential to take few minutes for your body and relax while going to bed as it will relieve all your stress. Get ready to feel more relaxed with the yoga poses mentioned below that will also help to relax and get the good night sleep.
- Virasana – Hero Pose
- Bitilasana and Marjaryasana – Cow and Cat Pose
- Balasana – Child’s Pose
- Sucirandhrasana – Four Figure Against the Wall
- Viparita Karani – Legs up on the Wall
- Supta Jathara Parivartanasana – Spinal Twist
- Ananda Balasana – Happy Baby
- Supta Baddha Konasana – Goddess Pose
- Savasana – Corpse Pose
- Utthan Pristhasana – Lizard Pose
- Salabhasana – Locust Pose
- Uttanasana – Standing Ahead While Bending
Virasana – Hero Pose
This posture brings the stretching action to the knees and ankles. Start with the usually seated pose with the gluts resting on heels and the top of the feet on the floor. By getting in this pose, it will allow the lubricating water to get a flood in different areas, which also protects from injury, getting rid of the irritating sounds or minor discomfort that you might be feeling.
Take the opportunity and lengthen the spine on the top, open the chest and breathe as much as you can.
Bitilasana and Marjaryasana – Cow and Cat Pose
For the cat pose, exhale as you tilt the head and tailbone to the ground, make the spine in the C curve and pull the blades of the shoulder apart. Inhale the pose of the cow by bringing the head crown and tailbone up towards the ceiling, hollowing out to the lower back. The flow between both the two poses as long as you want, continue with inhaling and exhale. After completing the process, come back to the neutral spine on the table top.
Balasana – Child’s Pose
From the top of the table, sink the hips back to the heels and settle chest between the thighs. Big toes will touch each other, and your knees will remain far as they need to help you settle more comfortably and also you can breathe deeply.
With the forehead resting on the blanket or ground, walk the fingertips on the front, stretching arms. You may also roll the forehead on the floor to give yourself a pleasure of mini facial massage.
Sucirandhrasana – Four Figure Against the Wall
Transition yourself onto the back, position yourself so that the tailbone points at the base of the wall. Place the gluts away from the foot from the wall base. Place bottom of one leg on the wall, while keeping the tailbone in contact with the floor, flex the other foot and gently keep the ankle on top of the other thigh. The foot that is on top keeps it flexible throughout the posture, with the fingers pulling it back to the shin and also to protect the joint knee from injury.
If you want to add more intensity, then place the tailbone closer to the wall and press the knee gently with the tips of your fingers. The stretch of the low hip is an alternative to the poses like lotus and pigeon, but it also gives you the advantage of getting rid of any tension from the lower back and hips.
Hips stretching is vital to feeling more comfortable and relaxed before going to sleep. If you are ready, switch the legs. The pose is beneficial for the health and also to get more sleep.
Viparita Karani – Legs up on the Wall
From the four-figure stretch, and unfold the legs straight up on the wall. If you can, bring the tailbone close to the wall base or where the gluts are touching the wall. This posture is excellent for the stretching of the hamstring.
It also helps in draining the lactic acid and lymph from the legs, which helps in prevention of any injury and also reduce the symptoms of soreness and fatigue if you spend more time on the feet. Let this stretches that you bring in the lower back with the four-figure stretch helps you in feeling more comfortable while doing this pose.
Supta Jathara Parivartanasana – Spinal Twist
Transitioning the face away from the wall, bring the knees to the chest and rock forth and back. If you are ready, bring the arms out in ‘T’ with the hands in line along with the shoulders and let the knees fall to another side.
While doing this, you can bend both the knees, straighten up the top leg or choose to do both of them. If you are not getting the twist that you want, it might be helpful in adjusting the tailbone, bring the gluts to the middle of the mat so that the back can remain in one straight line in the center of the mat area. It will also intensify the stretching in the lower end.
If you like to do neck stretch, take the gaze eyes on the side that is opposite to your knees. Take the pose on both the sides.
Ananda Balasana – Happy Baby
Bring both the knees back on the chest; grasp the two big toes with the middle and index finger. Pull the heels up towards the ceiling and let the tailbone remain on the ground. The knees should pull the area of underarm; you may rock back and massage the spin gently. It is best to relieve the discomfort in abdominals and also the perfect posture for the relaxation of the spine.
Supta Baddha Konasana – Goddess Pose
With the pose of the happy baby, release the feet down on the mat. Get the soles near so that the feet can touch one another. Let the fall of the knees get opened. It will make you comfortable once your heels come closer to the heels.
The posture brings a stretch to the pelvis, inner thighs, and lower abdomen as well. Pull the blades of the shoulder under you; make sure to keep the space in the middle of the tops of your earlobes and shoulders. After that, bring your left hand to rest it on the heat and the right hand on the belly.
Allow yourself to feel the breathing as you get it down on the chest to the bottom of the lungs. Let the breath come evenly and deeply, relax the face and close the eyes if you feel more comfortable in that.
Savasana – Corpse Pose
From reclining the pose of the goddess, simply get the feet on the corner of the mat or the bed, let the toes fall open on the sides. Release the hands so that the palms are up and the back of the hand is resting on bed or mat, a few inches away from your hips. Close your eyes and let the mind be still and free from thoughts while allowing you breathe naturally. It will also make the body feel more relaxed, heavy and tranquil.
Utthan Pristhasana – Lizard Pose
Bring the left foot forward in between the hands and get the right knee down on the floor. Walk the left foot to the outer edge of the mat and place the elbows on the floor or a block. Repeat the same process on the other side as well.
Salabhasana – Locust Pose
Inhale to the plank pose and lower down the belly. Clasp the hands behind your back. Exhale and root the tops of the feet in the floor. While lifting the chest and arms, inhale as much as you can. Come forward. To come out of it, release the hands and exhale, pushing yourself back to the downward facing dog.
Uttanasana – Standing Ahead While Bending
Get the feet towards your hands. By slightly bending the knees, hold the elbows. Lengthen down and exhale through the crown of the head.