Yoga is the perfect way to unwind after a long day, but did you know that certain yoga poses can improve the overall quantity and quality of sleep you get? Performing a simple yoga sequence before going to bed has been shown to significantly induce relaxation and even . We have come up with 7 Yoga Poses To Sleep Better
Start with your hands and knees in tabletop position, bring your big toes together and gently sit back on your heels. Bring your knees out mat-width apart so that your belly has room to expand between your thighs. Spread out your fingers wide and allow your forehead to rest on the mat. Hold this position for 2-5 minutes.
HEAD-TO-KNEE FORWARD BEND
Start by being seated on your mat with both legs extended in front of you. Gently bend your left knee and bring the sole of your foot to the inside of the right thigh. Keep your hips square to the front of your mat and flex your right foot. Inhale now and raise your arms up, twisting your torso to face your right foot. As you exhale, gently fall forward and reach down your right leg. Continue to lengthen your torso and avoid rounding your back. Hold for 2-5 minutes. Repeat for the opposite leg.
BOUND ANGLE POSE
Start by being in a seated position, bend your knees and bring the soles of your feet together. Allow the knees to drop to your sides. Grab your feet with both hands. Now inhale and lengthen your spine, press your chest forward and pull your shoulders back. When you exhale next, slowly lower the torso towards the mat with a flat back. Continue to lengthen your head away from your tailbone. Hold for 2-5 minutes.
BRIDGE POSE (SETU BANDHASANA)
Start by lying down on your back with bent knees and the soles of your feet on the mat, hip width apart. Your hands should be resting by the hips, palms facing down. Inhale and raise your hips up and off the mat. Press into your arms to lift your chest. Continue to raise your hips higher by engaging your legs. Keep your thighs and feet parallel. If more support is needed, bring your hands to support your lower back. Hold for 2-5 minutes.
EYE OF THE NEEDLE
Start by lying down on your back with bent knees and the soles of your feet on the mat, hip width apart. Next, raise your right leg and cross the right outer ankle over the left knee. Then, sliding your right hand through the space between your legs, interlace your fingers behind your left thigh and hug your left thigh towards your chest. Relax your shoulders, neck and head and maintain a straight back. Hold for 2-5 minutes. (Repeat on the other side)
RECLINED SPINAL TWIST
Start by lying down on your back. Inhale and raise your knees up towards your chest. Release your arms out to the side in a “T” formation. When you exhale, release your knees over to the right side, keeping the knees and the feet stacked. Look over your left fingertips and continue to twist your left shoulder down on to the mat. Hold for 2-5 minutes. (Repeat on the other side)
LEGS UP THE WALL POSE
Find an open wall space and begin by being seated beside the wall. Next, lie back gently and pivot yourself so that your legs are up against the wall with the soles of your feet facing up. Wiggle your body and adjust as needed, bringing your sit bones on the wall. Allow your back and head to rest on the floor, forming a 90-degree angle with your body. Close your eyes and allow your hands to rest either on your belly, or on the floor by your hips with your palms facing up. Hold for 2-5 minutes.