Insomnia is a common condition that affects both men and women. Due to stressful lifestyle, inappropriate nutrition or exhaustion, the body can stay alert even when it is absolutely tired.
There are numerous natural ways in which you can help your body relax before finally reaching the sleeping phase and yoga is just one of those ways.
Yoga is not just about flexibility, it is also the state of mind, the use of energy and breath that will guide you to serenity and bliss.
To get the best from these poses, you need quiet, focus and readiness. The object is not to be perfect at any pose, but to learn how to control your inner mind and allow yourself to surrender.
You will need around one minute for each pose, a time frame 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.
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
Lying on your back with your arms on the ground at your sides, slide your hands — palms down — under your rear end. As you slide them, start to press the whole lower arms into the ground while bending your elbows. The effect is to lift your upper body gently upward and open your chest.You can hold your head up, if your throat and neck are uncomfortable, or gently let your head fall backward toward the ground. Take five to ten deep breaths and then carefully remove your hands from under you. Lie flat and enjoy the open sensation in your chest.