Ask anyone what they like to do during their free time and the one answer you will hear over and over again is - sleep.
Why? Because we live in a fast-paced era where we are constantly connected to the rest of the world through our smartphones and gadgets. And although this is great for learning new things and growing by leaps and bound, it prevents us from winding down and falling asleep once we do hit the bed.
So if you haven't been able to sleep for a while now, or keep twisting and turning for a long time before you fall asleep, then read on. Because in this article you will discover a simple yoga routine that will help you sleep better at night.
Step 1: Upside-down Asana
A.k.a Viparita Karaniasana.
To do this pose, lie down on your bed (or floor), face the wall, and then raise your legs and place them on the wall until they are perpendicular to the ground. Place your hands by your side, palm down. And then breathe slowly. In and out.
This pose is excellent for reversing the blood flow in your body and is specifically recommended for those who travel a lot or work at a desk all day long.
Do this for 1 - 2 minutes.
Step 2: Simple Seated Twist
To do this, sit down on the ground (or on your bed) with your legs crossed. Then place your right hand on your left knee and twist your upper body towards the left side and look over your shoulder.
Remain in this position for 1 minute, and then repeat on the right side with your left hand on your right knee.
Step 3: Nighttime Goddess Pose
A.k.a Supta Baddha Konasana.
Lie down with your back pressed completely to the bed. Don't arch. Then touch the soles of your feet together, like you are doing namaste, and pull them gently towards your groin (but don't put too much pressure while doing this).
Keep your hands by your side with the palm facing down, or keep one hand on your heart and the other over your belly. Then breathe slowly in and out.
Remain in this position for 1 - 2 minutes.
Step 4: Child’s Pose
Fold your knees and sit down on the heels of your feet. Make sure the entire top surface of your feet is in contact with the bed.
Stretch out your hands above your head and bend down until they touch the bed as if you are offering prayers in a temple.
Breathe peacefully and remain in this position for 1 - 2 minutes.
Step 5: Happy Baby Pose
A.k.a Ananda Balasana.
Lie down on your bed with your back touching the surface. Raise your legs until they are perpendicular to the ground. Then keep your hands under your knees and bend your knees.
You can even stretch up and hold your feet.
Now roll back and forward gently for 1 - 2 minutes.
Will This Help Me Sleep Better?
These asanas are extremely relaxing. So if you are unable to fall asleep, do this simple routine and you will start feeling drowsy within a few minutes.
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