Workouts Before Bedtime

A huge portion of the world inhabitants has a issue with sleeping at night effortlessly and easily. They toss and flip for a long time before they really get a good sleep. Generally, individuals who go through sleeping disorders really feel exhausted through the following day, too much use of sugar and espresso to stay awake, and might also turn out to be more prone to depressive disorders and weight gain.

How to fall asleep easier?

We all know that there are pharmaceutical sleeping pills that people take when they cannot fall asleep. However, these pills have serious side effects so it’s better to leave them aside and find a safer way to get the needed amount of sleep.

One way is through specific yoga poses. Namely, numerous scientific studies have shown the amazing health benefits of practicing yoga. If you’re a beginner, hold the poses no more than 60 seconds. Later on, you can prolong the duration to 5 minutes and even longer. Let’s take a look at the positions now:

Child’s pose

This pose will help you relax the nervous system, back, shoulders, belly, and the mind. If your buttock doesn’t reach the heels, fold one blanket and tuck it under it. Stretch the arms out in front of you or leave them relaxed at the sides. Breathe deeply, especially into the back.

Bound angle reclining pose

This pose is also known as the butterfly pose. You need to lie on the back, prop the knees, put the soles together, and let the knees fall gently away to the sides. Most people cannot lie flat in this pose. Therefore, put a rolled up blanket or a pillow under each knee. Breathe all the way in to the lower belly part.

Back roll

Lie on the back, hold the knees with your arms, and start to rock gently from side to side. This pose will massage and stretch your lower back. The legs and feet need to be relaxed. Let the shoulders melt toward the ground and don’t put tension on them while holding the knees. Breathe deeply.

Reclining spinal twist

Lie on the back, prop the knees, and then let them fall over to the right side. Stabilize the legs by holding your left thigh with the right hand. In the same time, stretch the left arm out to the left side and slightly roll the head to the left. Relax the shoulders as much as possible and breathe deeply and then repeat the same, but on the other side.

Read: These 4 Plants For Your Bedroom Will Cure Insomnia and Sleep Apnea

Fish pose

Lie on the back with the arms on the ground at the sides. Slide the hands with the palms down under your buttock. While sliding them, pressure the lower arms into the ground while bending the elbows.

This will gently lift your upper body upward and it will open up the chest. Hold the head up. If you feel discomfort in the throat and neck, let the head gently fall backward toward the ground. Take 10 deep breaths and then remove the hands from underneath the buttock.