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Good sleep is what all we need in this crazy lifestyle, We are going to tell you that bedtime yoga flow can help you to reduce insomnia and help you to sleep well.
Yoga is a gentle and restorative way to wind down your day. Surveys found that over 55% of people who did yoga found that it helped them get better sleep.
One possible reason explained for better sleep quality in Yoga practitioners is that Yoga exercises involve stretching and relaxing of muscles causing significant physical and mental exertion resulting in less sleep latency, more deep sleep, fewer sleep disturbances, and better sleep efficiency
We also strongly believe that the way we practice has as much significance as what we practice, so we recommend you prepare a suitable environment, candles, and some pleasant scents, and do a calming yoga sequence. You can find relevant flow programs on our top lists and take advantage of them.
Whether you have insomnia or occasionally struggle with sleep, going through a wind-down routine helps you fall asleep and stay asleep through the night.
If you prefer to do a yoga routine even before bedtime we recommend these 5 Yoga asanas to do every day for better sleep:
Wide leg Child’s pose or Balasana - It's very effective when it comes to helping you fall asleep. Rest your chest and your belly on a firm pillow. Make sure your butt touches your ankles and stretch your hands as much as you can. Focus your breathing while you are in this pose for 25-30 seconds. Repeat after every 15 - 20 seconds.
Happy baby or Ananda Balasana - A great pose that works wonders for period cramps and abdominal discomfort, simply begin by bringing your knees as close to your chest and ensuring your tailbone is touching the mattress. Rock side to side to massage your spine or stay in this position for a minute, this relieves stress and helps you go to sleep.
Legs up the wall pose or Viparita Karani - This yoga pose helps you relieve stress and is effective in helping you relax post-work. Stay in this pose for a good five minutes keeping your legs straight and touching the wall for balance. Use a soothing pillow bringing and while you are in this position, focus on breathing with your eyes closed.
https://www.greenlotusyogactr.com/nutrition-health-wellness/the-action-of-inaction-a-closer-look-at-viparita-karani
Reclining butterfly or Supta Baddha Konasana - This pose helps the body shift into the resting pose. Comparatively, a well-known yoga pose, begin by lying down on your bed on your back and bringing your feet together by playing out your knees eventually looking like a diamond shape. Put a cushion under each knee for maximum comfort, and do this yoga pose for at least a minute.
<a href="https://www.freepik.com/free-photo/young-attractive-woman-baddha-konasana-pose-white-studio-bac_1281359.htm#page=2&query=yoga%20poses&position=9&from_view=search&track=ais">Image by yanalya</a> on Freepik
Supta Baddha Konasana (Reclining Bound Angle Pose) Begin by sitting with your legs straight out in front of you. Then draw your legs in with the soles of your feet touching each other. You should strive for your heels to be as close to your groin as possible. Your knees should be flat on the ground. Then, slowly lean back and let your elbows drop to the floor to support you. Keep lowering yourself until you are lying flat on your back. Your arms should be outstretched by your sides and lying flat also, or you can hold them together above your head
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Corpse pose or Savasana - The best way to go about it is by placing a pillow under your thighs for maximum comfort which aids the process of sleeping. Simply open your legs wide and place your hands on the side. You can also rest your hands on your stomach. Focus on breathing and keep your jaw and torso relaxed.
<a href="https://www.freepik.com/free-photo/woman-lying-savasana-pose_1281227.htm#query=Savasana&position=6&from_view=search&track=sph">Image by yanalya</a> on Freepik
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