Both men and women can suffer from insomnia, which is a common illness. The body can remain alert even when it is utterly exhausted due to a hectic lifestyle, poor nourishment, or weariness.
Yoga is only one of several natural methods you may use to assist your body in relaxing before it eventually enters the sleeping period.
Yoga is not just about flexibility; it also focuses on your mental attitude, how you use your energy, and how you breathe to lead you to a state of calm and happiness.
You need peace, concentration, and readiness to get the most out of these poses. The goal is to learn how to manage your inner mind and allow yourself to surrender, not to achieve perfection in any pose.
You will need around one minute for each pose, a timeframe that can grow day by day. Make sure that by the end of your practice, you hold each pose for five minutes or more.
Balasana – Child’s Pose
In case you are suffering from bad knees, you might want to skip this pose. Otherwise, it is highly recommended that you do this pose to soothe your nervous system and to relax your back, shoulders, stomach and thoughts.
Make sure you keep your legs close together and draw your bottom backwards, towards the heels. If you cannot reach all the way to the back, place a blanket under your behind and relax completely.
Extend your arms long in front of you and keep track of your time by using a stopwatch. Take long, deep breaths as you extend through the back.
Supta Baddha Konasana — Bound Angle Reclining Pose
Also known as butterfly pose, this will get you far with very little effort. Lie flat on your back, pop the knees upwards, bring the feet soles together and let the knees fall to the ground on each side.
Use a stack of books or a folded blanket under each knee to keep your knees fixed if they cannot fall to the floor. Take long, deep breaths and draw navel in while doing it.
Back roll
Lie flat on you back, and wrap your knees together. You can also grab your shins if that is easy for you. Move side to side slowly. This helps the lower back pain be relieved after a stressful day.
Make sure to keep your shoulders flat on the ground and not to put extra pressure on them. Don’t forget the long breaths as you move.
Supta Matsyendrasana – Reclining Spinal Twist
Again, position yourself on the back and prop up your knees. Allow the knees to swing all the way to the right side. For more stability, hold left thigh with right hand.
While doing this, extend your left arm out to the left and slowly turn your head to the left as well. Keep shoulders on the ground as much as possible. Move with your breath and then switch sides.
Matsyasana – Fish Pose
Remain on your back and extend both arms by your sides. Face palms downwards and draw them near the buttocks. Begin pressing the lower arms and bend the elbows.
The object is to lift upwards only with your upper body and to open your heart. Keep head up if this is unpleasant for you but in time make sure to keep them down. Breathe deeply five to ten times and then release thoughtfully.