If you have a problem to fall asleep, you’re not alone: numerous of people spend hours in bed before they finally fall asleep. As a result of this problem, people feel constantly tired during the day, consuming coffee and sugar to stay awake. Sometimes they also depressed and as a result, they gain weight. This condition is very serious! But don’t worry! If you do the following yoga poses before bed, you will be able to fall asleep easily. These yoga poses are all quite simple, even if you have never done any yoga before and if you don’t think that you are flexible enough. Many scientific studies have shown the health benefits of yoga so why don’t you try them? You have nothing to lose.
When you start doing these poses, you shouldn’t stay in them too long. One minute is enough. Then, you can extend the pose to 5 minutes.
Balasana – Child’s Pose
People who have knee problems, this is not a pose for them. But, this pose is good for relaxing your mind, belly, shoulders, back, and nervous system. Just stretch your arms out in front of you or you can let your arms relax at your sides. In order to come out of the pose on time, you can set an alarm. While you’re in the Child’s Pose it is very important to breathe deeply.
SuptaBaddhaKonasana – Bound Angle Reclining Pose
For pose is also known as the butterfly pose. Lie on your back, prop up your knees and place the soles of your feet together. Now, gently let your knees fall away to the sides. Some people can’t lie flat in this pose. Your knees should be at least a few inches away from the ground. You can put a pillow, a blanket or a stack of books under each knee and relax. Splay out your arms at your sides, and relax. It is very important for you to breathe all the way into your lower belly.
For this pose, you should lie on your back. Rock from side to side. It’s an excellent way to stretch and massage your lower back after a busy day. Don’t forget to let your feet and legs completely relaxed. Let your shoulders melt toward the ground, but don’t tense them while holding your knees. Breathe deeply.
SuptaMatsyendrasana – Reclining Spinal Twist
For this pose, you should lie on your back. Then, prop up your knees and then let them fall over to the right side. You can hold your legs with your right hand. Stretch your left arm out to the left and carefully roll your head to the left. And breathe deeply! Now, you should repeat the pose on the other side.
Matsyasana – Fish Pose
While you are doing this pose, you should lie on your back with your arms on the ground at your sides. Now, slide your hands under your rear end. Then, start to press the whole lower arms into the ground while bending your elbows. Lift your upper body slowly upward and open your chest. Hold your head up and gently let it fall backward toward the ground. Take 5-10 deep breaths and then gently remove your hands from under you. Lie flat, relax and enjoy the open sensation in your chest.