If you frequently grapple with falling asleep, you’re certainly not alone. Many individuals find themselves tossing and turning in bed for extended periods before finally achieving rest. A consistent struggle with sleep can lead to persistent daytime fatigue, potentially prompting an overreliance on sugar and coffee to stay awake, and even contributing to feelings of depression and weight gain. Addressing this issue is crucial, and incorporating the following yoga poses before bedtime may aid in both falling asleep and maintaining a restful state. These poses are uncomplicated, making them accessible even for beginners who may not consider themselves particularly flexible. As numerous scientific studies highlight the health benefits of yoga, there’s every reason to explore this approach with nothing to lose.
For initial attempts at these poses, it’s advisable not to linger too long – one minute is sufficient. Subsequently, the duration can be extended to five minutes or more.
- Balasana – Child’s Pose:
If knee issues are a concern, exercise caution with this pose. Otherwise, it proves beneficial in relaxing the nervous system, back, shoulders, belly, and mind. For added comfort, if your rear end doesn’t reach your heels, consider placing a folded blanket under your bum. Stretch your arms in front or let them rest at your sides, and focus on deep breathing while maintaining the pose. - Supta Baddha Konasana – Bound Angle Reclining Pose:
Also known as the butterfly pose, lie on your back, prop up your knees, and bring the soles of your feet together, allowing your knees to gently fall to the sides. To accommodate most individuals who can’t lie flat in this position, place a stack of books or a rolled-up blanket under each knee. Allow your arms to relax at your sides while breathing deeply into your lower belly. - Back Roll:
Lying on your back, grasp your knees or shins and gently rock from side to side. This motion serves as an effective way to stretch and massage your lower back, with an emphasis on letting your legs and feet completely relax. Ensure your shoulders melt toward the ground, avoiding tension while holding your knees, and remember to breathe deeply. - Supta Matsyendrasana – Reclining Spinal Twist:
Prop up your knees while lying on your back, and let them fall to the right side. Stabilize your legs by holding the left thigh with your right hand, simultaneously stretching your left arm out to the left and gently rolling your head to the left. Aim for both shoulders to relax into the ground, and repeat the pose on the other side. - Matsyasana – Fish Pose:
While lying on your back, slide your hands, palms down, under your rear end. Press the whole lower arms into the ground, gently lifting your upper body and opening your chest. Optionally, hold your head up or allow it to fall backward toward the ground. Take deep breaths for five to ten counts, then carefully remove your hands and relish the open sensation in your chest.
