A quiet yoga practice with a focus on deep breathing will not only calm your mind but also release tension and allow you to fall into a restful and deep sleep. Here you can read about our tips on the best yoga poses to help you sleep better.
Posted on wellness
All these poses take a total of one minute or one minute per side of the body with 10-15 inhales and exhales per minute.
Lizard: (Utthan Pristhasana)
The lizard is a versatile yoga pose for women which, among other benefits, opens and frees the chest area, neck and shoulders and prepares the body for deeper hip opener exercises such as Hanuman and the dove. After running the downward looking dog (adho mukha svanasana), bring your left foot forward, right between your hands. Then lower your right knee toward the floor, swing your left foot to the very edge of the mat, and position your elbows on a small block on the floor. Repeat the pose on the other side of your body as well.
Prevent from a standing position (Utthan Pristhasana)
This yoga pose is ideal for strengthening the back of your thighs, hips, calves, thighs, and knees. In addition, this pose not only gives us peace and reduces stress, it also alleviates depression, anxiety and fatigue. Bring your feet to your hands. Position your feet hip-width apart and bend your knees slightly while holding your elbows. Exhale and extend your upper body up to your head towards the floor. To complete this pose, drop your arms between your feet and slowly raise your upper body again.
Locust (Salabhasana)
The grasshopper strengthens and promotes the flexibility of the entire back of the body, including legs, spine, buttocks and muscles in the upper body and ribs. This pose is ideal before bed. Breathe in and get into plank position, then rest your body on the floor. Clasp your hands behind your back. Breathe out and rest the tips of your feet so that the entire front of the feet is level with the ground. Breathe in again and raise your chest and arms as far as you can while looking forward. To release yourself from the pose, let your hands fall loosely and exhale them. Then return to the pose of the downward looking dog.
Prevention in straddles (Prasarita Padottanasana)
The straddle stretches the inner groin and the back of the legs while your mind calms down, reduces fatigue and improves blood circulation. Think of this pose either as a warm-up for other standing poses, such as the side-angle pose or the warrior, or as a cool down for your evening yoga routine. Stand with both legs approximately 4 or 5 foot lengths apart, inhale and lift your chest. As you inhale, bring your body forward from the center. Extend your arms and only touch the ground with your fingertips, elbows bent. Lean your head completely relaxed on a small block. To lift yourself from this pose, center your body between your feet, then inhale and slowly come back up again. With these tips for a gentle yoga practice, you can fall asleep peacefully.
Posted on wellness
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