Yoga postures to sleep better

Yoga, more than a practice, has become a Lifestyle for many people. Its main objective is to heal, care for and strengthen body and mind, trying to harmonize and balance them through breathing and meditation. This relaxation technique comes from India and although it originated thousands of years ago, it has increasingly become one of the most followed physical and mental conditioning systems in today’s society.

Thanks to the yoga postures, combined with breathing, multiple healthy benefits are achieved for the body and mind, including generating heat, recharging energy, relieving fatigue, reducing stress and taking a few minutes of your own, away from the rush and daily problems that sometimes occur to us. prevent rest. Likewise, thanks to the simple and extreme postures, it is possible to strengthen the muscles. Yoga is a complete practice that will help you live calmer, more relaxed and with freer and purer thoughts. Learning to focus on problems and divert your attention from them will help you be able to fall asleep better.

There are countless benefits of yoga that influence the health of body and mind. This activity provides, among other things, balance, control and inner peace, in addition to improving blood circulation and helping you gain muscle strength and flexibility. For all these reasons, their exercises are very complete, since they work on both strength and resistance as well as balance, relaxation and concentration.

Practicing yoga helps you activate your metabolism, especially if you practice it daily, so you can burn calories even when you are at rest. At the same time, your body will be oxygenated, improving its functions, especially intestinal movement.

In short, practicing yoga regularly will help you Improve your health while you will stretch the body’s muscles, correct postural problems and avoid future joint pathologies, while it will provide you with energy, rest and vitality.

insomnia, Lack of sleep or little rest at night usually affects all those people who experience situations of stress, excitement or fatigue during their daily lives, due to the high pace of life. The lack of disconnection usually produces muscle tension, which directly affects the inability to fall asleep. Yoga is one of the activities that can help you learn to breathe slowly and deeply, a technique that will act as a natural sedative. And that’s not all, carry out some yoga postures before going to bed will help you sleep better. Take note of the best ones:

Easy Pose (Sukhasana)

The simpler posture which will help you sleep better is known as Sukhasana. It consists of tilting your body as much as you can, but without forcing it. Sit with your back straight but not tense, legs crossed, hands on your knees and gently push your tailbone against the floor and your lower back forward. Accompanying relaxed breathing, you should bring your shoulder blades together and stretch your shoulders back, opening your diaphragm.

The child (Balasana)

The child or Balasana is the posture of rest and relaxation par excellence. Generally, it is practiced in all yoga sessions, since it is perfect for stopping thoughts, calming the mind and relieving tension. To do the child’s position, bend your trunk over your legs with your arms extended in front of you or on both sides of your body. The forehead should rest on the floor. So, take long, deep breaths. Stay like this for a few minutes before going to bed and you will sleep better, since this is one of the positions of yoga to relax before sleeping that work best.

The Plow (Halasana)

The plow pose is also known as Halasana and is perfect for helping you sleep well, although it is more complex. Lie on your back and raise your legs above your head, then place your feet on the floor just behind you. The hands can be on your lower back or on the floor, but they must seek balance. With the plow position you will be able to improve and activate blood circulation while energizing your body. If your feet don’t reach the floor, try resting them on the wall or a chair or even keeping them in the air. The ideal is to hold the plow position for at least a minute.

Dead Man’s Pose (Savasana)

With the dead man’s posture, also known as Savasana, you will be able to rest your body in a simple way. You should lie on the floor as if you were a corpse, slightly separate your legs and keep your arms away from the body. Stay in this position and focus your attention on your body and your breathing, trying to leave negative thoughts and worries aside. Observe your mind and be aware of what causes you stress or anxiety and push it away from you, taking deep breaths to relax completely. After this technique, it will be easier to fall asleep.

Learn more in this other FoxWiki article Relaxation exercises to sleep well.

Alternate Breathing (Nadi Shodhana)

One of the best practices for falling asleep is the alternate breathing technique, also known in the yogi world as Nadi Shodhana or Anuloma Viloma. To do it, sit on the floor or in a chair with a straight back; you should feel comfortable. Place your hands on your knees with your palms facing up. Stretch your spine, lengthening it, and close your eyes to fully concentrate on the rhythm of your breathing. Relax your facial muscles and let your shoulders drop as you exhale. The abdomen should also be relaxed. Let your breath flow smoothly and deeply. Inhale and exhale repeatedly, drawing air slowly through your nostrils and letting your lungs empty during exhalation.

To perform alternate breathing, close one of your nostrils with your ring finger and little finger. First one, then the other. You must hold your breath, but without forcing it, your body will tell you that you should exhale. After doing alternate breathing for several minutes, finish the exercise with several full breaths. You will feel more relaxed and ready to sleep peacefully.

As we have seen, yoga is a practice that will help you relax, remove stress and free yourself from tension, therefore, it is made up of exercises that will help you fall asleep and sleep better. However, it is impossible to solve your insomnia problems if you do not take into account that sleep hygiene must be maintained. Take note of the following tips to sleep better:

• Avoid exciting drinks in the hours before sleep.
• Try to have a regular and fixed time for both going to bed and getting up, this way you will get your body used to resting properly at its own time.
• Try to sleep 8 hours a day.
• Avoid taking naps hours before you have to sleep.
• Relax before going to bed, as we have said, practicing yoga will be beneficial, but you can also enjoy aromatherapy or a good bath. All of these activities will help you reduce stress and, therefore, sleep better.
• Avoid heavy meals before bed, as well as alcoholic beverages or tobacco.
• Meditation is a fantastic technique that will help you eliminate or erase negative thoughts, without having to toss and turn in bed. Test it!

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