yoga for better sleep
Yoga for Better Sleep
Trouble falling asleep every night and don't know what to do about it? The following yoga exercises will help in getting you to sleep faster and deeper. Just read through and you'll see what I'm saying.
- This yoga pose will have the tension ebbing away from your legs and get you completely relaxed.
- Take a yoga mat and fold it into a single fold and place it against the wall, about 6 inches away.
- Sit on this mat facing the wall.
- Lie down and bring your legs up into the 90 degree angle by bringing your buttocks as close to the wall as possible.
- If this seems too stressful then keep the legs at an angle that is between 90-70 degree.
- Place your hands on your sides, with the palms facing the ceiling.
- Concentrate on your breathing when you are in this position and simply feel the stretch in the back of your legs.
- Lie in this way for 10 minutes.
- Lie on your back with the soles of your feet together.
- Let your legs open up and fall on the sides so that they create a diamond shape between the legs.
- Let your arms stay on the sides and keep them completely limp.
- Concentrate on your breathing and lie in this position for 15 minutes.
- If you feel pressure under your neck or your legs start getting cramps, then place pillows under the neck and the knees respectively.
- This yoga pose completely relaxes you and takes away all the tension.
- Sit on a mat or a mattress and bend your legs so that you are sitting on your heels.
- Then take your body forward so that your chest is touching the bed and so is the forehead.
- The chest should touch the knees.
- Extend your arms forward so that they are straight in front of you.
- This will provide a great stretch to your entire back and body.
- Simply breathe in and out and relax in this position for 10 minutes.
- Lie down on your back and stretch out your legs and place your hands on the sides.
- Completely relax your muscles.
- Then starting at the toes and moving up to your head, imagine that your muscles are becoming softer and softer, one by one.
- Then concentrate on your breathing and think of how the breath is being taken in and being pushed out.
- Try and only think of your breathing and don't let your thoughts wander about. If you find that your thoughts are moving on to different things, bring your concentration back and think of your breathing once again.
- It should seem like you're dead.
- Stay like this for 5-15 minutes. You'll feel completely relaxed.