Do This Movement Every Night Before Going to Sleep, Your Body Will Not Move All Night
If you often have trouble falling asleep, you’re not alone. Many people experience tossing and turning before finally falling asleep. However, this can lead to constant daytime tiredness when this becomes a regular occurrence. Doing these simple yoga poses before sleep will help you fall asleep. They are beginner-friendly, so even if you’re new to yoga or consider yourself inflexible, you should be able to perform these poses without issues.
Balasana – Child’s Pose
If you have knee problems, it’s probably not a good idea. However, for those without such issues, this pose can be beneficial for relaxing the nervous system and easing tension in the back, shoulders, belly, and mind. If you can’t reach your heels with your backside, you can fold a blanket a few times and place it under your buttocks for added support and comfort.
You can stretch your arms out in front of you or let them rest by your sides. It’s a good idea to set an alarm to remind yourself when to exit the pose. While holding the position, make sure to breathe deeply, particularly expanding your breath in your back, to enhance the relaxation benefits.
Supta Baddha Konasana – Reclined Goddess Pose
Some people call this the “butterfly pose.” To do it, lie on your back, bend your knees, bring the soles of your feet together, and gently lower your knees to the sides. It’s important to note that most of us may not be able to fully achieve this pose, and that’s perfectly okay.
Your knees will be at least 5 centimeters from the ground. To enhance relaxation, you can place a stack of books, a rolled-up blanket, or a few pillows under each knee for support. Allow your arms to hang naturally at your sides, keeping them relaxed. Focus on deep breathing into your lower abdomen to fully benefit from this pose.
Supta Matsyendrasana – Supine Twist
Lie on your back, raise your knees toward your chest, and roll onto your right side. You can stabilize your legs by holding your left thigh with your right hand. Simultaneously, extend your left arm to the left side and gently turn your head to the left. This pose can help ease tension and promote relaxation.
Here, you will also need to relax both shoulders on the ground as much as possible. Keep breathing. Afterward, be sure to repeat the same pose on the other side to balance the stretch and relaxation on both sides of your body.
Matsyasana – Fish Pose
Lying on your back with your arms resting on the floor at your sides. Then, slide your hands, palms down, under your back. While doing this, gradually lower your entire forearms to the ground by bending your elbows. This pose can help alleviate tension and promote relaxation.
The effect is gently lifting the upper body upwards and opening the chest outwards. You can hold your head high if your throat and neck are uncomfortable or gently lower your head to the ground. While in this position, take five to ten deep breaths, carefully remove your hands beneath your body, lie back, and enjoy the sensation of openness and relaxation in your chest. This pose can help relieve tension and promote a sense of well-being.