Yoga- Keep clam and lay down

If you do not usually sleep at night, chances are that you are aging faster than you should, and not feeling well and having confused thoughts. When we sleep, our body repairs the cellular level and removes toxins. Therefore it is necessary to sleep for at least six to eight hours daily. If you feel that you do not get enough sleep, yoga can help. Regular yoga practice is known as the cure of various problems, including insomnia or abnormal sleep habits. Yoga helps to get rid of stress at the end of the day and have better sleep quality at night.

A good night’s sleep really is within reach and the frequent treatment is to establish relaxation routines at bedtime. The following yoga stretches can help you relax and enjoy a peaceful sleep.

Bend towards the front (Hastapadasana): It helps to stretch the muscles of the back, invigorates the nerves system increasing the circulation of the blood and makes the spine flexible.

Cat Stretch (Marjariasana): Excellent stretch for the flexibility of the spine. It also helps as you massage the digestive organs and improves digestion, therefore it helps you to sleep well. It also improves the circulation of the blood and relaxes the mind.

Child’s Position (Shishuasana): A deep relaxation stretch for the back, which also helps soothe the nervous system so you can sleep peacefully.

Butterfly Position (Baddha Konasana): This pose can eliminate fatigue for long hours of standing or walking. It is also a good stretch for the inner thighs and groin and knees.

A collection of lay down yoga postures has given below.

Position of Legs on the Wall

  • Lie flat on your back. Now raise one leg, then the other and rest your feet on the wall.
  • – Extend the arms to the sides of the body with the palms upwards.
  • – Now close your eyes and take deep inhalations while you relax in this position.

You can use a mask to cover your eyes and eliminate the light and relax completely.

  • Stay in that pose while you’re comfortable and you can slowly recover by lowering your legs.
  • Excellent position to rest your legs and feet, helps increase blood circulation to the brain and eliminates slight headaches and calms the mind.
  • In addition to the above, lying down in Shavasana (corpse position) and Yoga Nidra after eating helps to relax the entire system.

Sleep experts often point out the effectiveness of creating a nightly routine to tell the body that it is time to prepare for sleep. You can choose to include Nadi Shodhan Pranayama in your ritual and release tension and relax into a peaceful sleep.

Other Tips to Help You Sleep Better

  • Avoid doing Bhastrika, pranayamas and Sudarshan Kriya by the end of the afternoon. They fill you with energy and keep you from falling asleep.
  • Avoid watching horror movies at night as thoughts of it stay in your mind throughout the night. It is a good idea to listen to quiet instrumental music, such as veena, or listen to songs or knowledge before preparing for sleep.
  • Do your own sleep routine. Sleeping at any time during the day is not recommended. Interrupts the biological clock. The idea is to sleep in the afternoon about half an hour and at night a minimum of eight hours as a good practice.
  • Introspection of what you did during the day. Feel happy, pray and go to sleep with a happy and relaxed mind. Have your bed clean before you go to sleep.
  • End your evening meal at 8:30 p.m. Wait at least 2 hours between your last meal and bedtime.
  • If you have had an argument with your partner or loved one, be sure to fix it before going to sleep. Staying this feeling may not only disturb your dream but also spoil your next day.
  • Avoid taking stimulants at night specifically if you suffer from insomnia.

 

 

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