5 yoga poses to help you fight insomnia and sleep better

Yoga can help you fight insomnia and relieve sleep disorders. Let's discover the 5 asanas to rest well

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Yoga can help you fight insomnia and relieve sleep disorders. Let's discover the 5 asanas to rest well

We have all experienced theinsomnia for one reason or another. There are times when sleep deprivation cannot be resolved, such as having a baby, or going through a divorce or a particularly stressful time. In other cases, however, insomnia can be solved by practicing some small exercises, such as:

  • write: do you have one or more problems that afflict the mind, that worry you before going to bed? Write them down and leave them on the kitchen table where you sit in the morning. This is a form of compartmentalization: your subconscious works on a solution, while you and your conscious mind get some rest. You will be surprised at what will happen the next morning, as you will find that the problem is much less important or that your subconscious has found the solution. 
  • establish a sleep schedule: Establish a daily rest routine. Your body has a natural cycle and most of us ignore it; we are generally not in tune with our bodies, so it may be essential to go back to basics and establish a schedule for all activities, including sleep.
  • practice yoga every day: try to devote at least fifteen minutes a day to yoga, you will find that you have a lot more energy during the day. Daily practice will also help you sleep well. 

(Read also: Meditation: what happens to your brain by practicing it for at least 8 weeks)


Yoga positions to fight insomnia and sleep well

Seated Forward Bend (Paschimottanasana)


This asana relaxes the mind and body; here's how to do it:

  • sit on the floor with your legs extended
  • now raise your arms above your head and slowly bend forward
  • try to touch your toes with the tips of your hands and your head on the knee.

You may not be able to touch your toes right away, but know that you will get better over time. Exhale as you lean forward, breathe normally as you hold the pose, and then inhale as you stand up. (Read also: Insomnia: the technique to fall asleep in just 120 seconds)

Lean forward while standing (Uttanasana)


Stand straight, raise your hands above your head and, as you inhale slowly, bend fully forward and push your buttocks back; the palms of the hands should touch the floor and the forehead should touch the knees. If you can't fully lean forward or are uncomfortable with hamstring stretches, bend your knees slightly.

Stay in this pose until you feel comfortable. This asana helps blood flow to the head, which helps the body transition from the sympathetic to the parasympathetic nervous system. To return to a standing position, slowly bring your arms over your head as you inhale, lifting your upper body; as you exhale, lower your arms from the front of your face. Remember to get up from your hips without straining your muscles.

Position of the knees to the chest (Apanasana)


This is a great pose for relax the back and tense muscles of the neck and thighs. All you have to do is lie on your back and place your palms on your knees.

As you exhale, gently bring your legs closer to your chest, and as you inhale, release your grip and let your legs move completely away from your belly. Do this exercise for a few minutes at your own pace, then let your breath guide your movements. Hold this position for some time and close your eyes; if your mind is not at rest, try counting your breaths. This helps to calm the mind, and when you feel calm, slowly lower your legs to the floor and relax. (Read also: Pigeon pose or Kapotasana: variants, how to do it, benefits and risks)

Constrained angle lying position (Supta Baddha Konasana)


This asana helps the mind and body relax, and also stretches the muscles of the legs and back. Here's how to do it:

  • lie on the floor
  • slowly bend your knees and bring your heels towards your buttocks
  • as you inhale slowly, open your knees and move them towards the floor
  • raise your arms above your head and place them on the floor. You can take a few long breaths in this position
  • to return to the starting position, return your hands to the normal position, slowly bring your knees together and stretch your legs
  • to stand up, turn to your left side and use your hands.

Corpse position (Savasana)


Start by lying on your back and place your palms next to your body, palms facing up, lie down completely and stay still while continuing to breathe. We recommend that you follow a good yoga teacher, who will teach you the controlled breathing (pranayama), gradual relaxation and the meditation, all powerful techniques for relaxing before bed. 

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