Insomnia is a common sleeping disorder for millions of people around the world. It manifests through the inability to fall asleep which can leave you tired in the morning and causes numerous other problems. Although sleeping pills may work for some people, they are not a long-term solution and have too many adverse side-effects to be considered a cure. Luckily, there are many natural ways which can help.
Take yoga for example – there are numerous poses which can help you enter the sleeping phase and get some proper rest overnight. Yoga is not just about flexibility – it’s a mental exercise just as much as it is physical. It’s a combination of proper breathing and use of energy which can heal your body and lead you to serenity. Below you can see a few yoga poses that can treat insomnia – in order to get the most out of them, you need to be in a quiet area and fully relaxed. The poses won’t take more than a minute of your time in the beginning, but should last for about 5 after a week or so.
Here are the 5 best yoga poses against insomnia:
The child pose
Start by kneeling on a yoga mat on the floor, then sit on your feet – if you can’t reach that much, put a blanket under your butt. Now, extend your arms in front of you and go down to the floor with your body, touching it with your forehead. Take long and deep breaths, and hold the pose for as much as you can. The child’s pose may be painful if you’re suffering from knee pain. It’s will relax your shoulders, back and stomach, while soothing your central nervous system.
Bound angle reclining pose
This relaxing pose (also known as the butterfly pose) is fairly easy to perform and will completely relax your mind. Just lie on your back on the floor with a folder blanket under your head, then bend your knees and touch the soles of your feet. Put a folded blanket or something similar under your knees for better support. Take deep breaths for a minute and draw your navel in as well.
This simple pose is great for relaxation after a hard, stressful day at work. Lie on your back and wrap your knees and move side to side. Make sure to put a folded blanket or bean bag under your back for support. Of course, you’ll need to be fully relaxed and take deep breaths for the duration of the pose.
Reclining spinal twist
Lie down on a yoga mat and put the knees up, allowing them to sway to the right while resting your arms to the sides. Turn your head to the other side and don’t lift your shoulders off the ground. Hold the pose for a minute while breathing deep, then repeat it on the other side.
Go down on your back on a yoga mat, then put your hands beneath the buttocks and rest on the forearms. Bend the elbows a bit and start lifting your upper body up in order to open up the heart. If you can’t let your head fall back, keep it up. Breathe deep 5-10 times, then relax and repeat the pose again.