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No More Insomnia: 5 Simple Yoga Poses For Better Sleep

No More Insomnia: 5 Simple Yoga Poses For Better Sleep

Do you have trouble sleeping? If you do, you’re not alone – and it could be more damaging than you think. According to recent research, people who struggle to sleep at night are more likely to experience anxiety, depression and diabetes.

If you are ready to improve your sleeping pattern, try yoga. Yoga is one of the best ways to relax your mind and ease tension in the body, helping you to get a great night’s sleep. We have picked out 5 of the best yoga poses for sleep, as they target different muscles in your body to make sure you are truly relaxed for bed time.

You don’t need a yoga mat or any equipment for these exercises – just lie on your bed and go through each pose before falling asleep! Here are 5 simple yoga poses for sleep:

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1. Salabhasana

Salabhasana is known for helping to reduce stress while encouraging sleep. This is because the pose helps to relax the muscles in your back and stomach, reliving indigestion and back pain. It also helps to sooth the chest and neck while removing leg pain.

Salabhasana
    1. Start by inhaling deeply in the plank pose.
    2. Raise your shoulders up and clasps your hands together behind your back.
    3. Exhale slowly and root the top part of your feet into the ground.
    4. Inhale deeply as you slowly lift up your chest and arms.
    5. Relax and hold this position while breathing slowly.
    6. To finish the yoga pose, release your hands and exhale slowly, pushing your body into downward-facing dog.

    2. Supta Baddha Konasana

    Supta Baddha Konasana is a wonderful pose that helps you to reach a deep state of relaxation within 5 to 20 minutes. The pose stretches the thighs while opening up the lower body, improving circulation and removing pressure. It also benefits your nervous system!

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    Supta Baddha Konasana
      1. Start by placing a pillow or a bolster at the base of your back.
      2. Bend your legs and gently place the soles of your feet together, but don’t push – just relax.
      3. Lie your body back across the pillow or bolster, and allow your body to open up and relax into the position.
      4. Breathe slowly and hold the position for at least 5 minutes.

      3. Jathara Parivartanasana

      This pose translates to ‘stomach rolling around’, and it is known to help with insomnia by relaxing the lower back and helping with digestion.

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      Jathara Parivartanasana
        1. Start by lying on your back.
        2. Bring your arms out to the side, with the palms facing down in a straight T position.
        3. Slowly bend both knees into the chest.
        4. Exhale slowly while you drop both knees over at the left side of your body.
        5. Slide your knees as close to the left arm as possible. This twists the spine and the lower back, providing relief for the muscles.
        6. Hold this position for 5 to 10 minutes, then repeat on the other side of your body.

        4. Upavistha Konasana

        Upavishta Konasana removes tension from the lower back, legs and groin. It can also relieve arthritis and ease sciatica, and it is great for relaxing the mind.

        Upavistha Konasana
          1. Start by sitting upright on the floor with a straight back.
          2. Extend your legs in front of you into a V shape, placing your hands on your buttocks for balance.
          3. Don’t stretch your legs too far apart – this position should be comfortable.
          4. Inhale and push backward to lengthen the spine, then exhale and bend forward from your hips.

          5. Supported Savasana

          This is the final pose before you go to sleep, as it really helps your mind to relax.

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          Supported Savasana
            1. Lie back, letting your arms and legs relax.
            2. Focus on breathing slowly and deeply, and close your eyes. Lay like this for at least 5 minutes.
            3. Come out of the pose by slowly drawing your knees into your chest, then lie down to sleep.

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            Amy Johnson

            Amy is a writer who blogs about relationships and lifestyle advice.

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            Last Updated on April 2, 2020

            10 Quick Easy Workouts To Lose Arm Fat At Home

            10 Quick Easy Workouts To Lose Arm Fat At Home

            Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

            What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

            1. Tricep dips

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              Works: Triceps

              • Hands must be positioned shoulder width apart on a secured chair or bench.
              • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
              • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
              • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
              • Once in this position slowly push off your hands back to the starting position.
              • Do 10-15 reps.

              2. Bicep curls

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              shutterstock_314080697

                Works: Biceps and shoulders

                • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
                • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
                • Slowly release the elbow and straighten your arm back down to the starting position.
                • Repeat the moves on the right side.
                • Complete 3 sets of 10-15 reps for each arm.

                3. Push ups

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                  Works: Triceps and Deltoids

                  • Lying face down, place your hands on the floor roughly shoulder-width apart.
                  • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
                  • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
                  • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
                  • Repeat 10-15 times.

                  4. Tricep Kickbacks

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                    Works: Triceps

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                    • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
                    • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
                    • Extend both your arms backwards while your palms are facing each other.
                    • Feel the tension in the triceps and return to the starting position.
                    • Do 3 sets of 8-10 reps.

                    5. Plank

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                      Works: Chest, Shoulders, Biceps and Core

                      • Start face-down on the floor, resting on your forearms and knees.
                      • Step your feet out so that they are slightly apart and come into the plank position.
                      • Make sure your body is straight, parallel to the floor and your bum is tucked in.
                      • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
                      • Repeat 3 times.

                      6. Tricep Extensions

                      shutterstock_314080343

                        Works: Triceps

                        • Stand on a mat with your feet hip-width apart.
                        • Hold one dumbbell with both hands behind your head, bending the elbows.
                        • Bring the weight towards the ceiling, straightening your arms above your head.
                        • Lower back to starting position.
                        • Complete 2-3 sets of 10-15 reps.

                        7. Lateral Arm Raises

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                        ab891e2e702b8027b704791ef556d0ce

                          Works: Deltoids

                          • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                          • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                          • Make sure your arm is straight and palm is facing the floor.
                          • Exhale and slowly bring your arm back down to your side.
                          • Repeat on the right side.
                          • Do 10-15 reps on each side and two sets.

                          8. Overhead Press

                          shutterstock_314080298

                            Works: Shoulders

                            • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                            • Bring the weights to your shoulders.
                            • Keep your core muscles tight and straighten your arms above you.
                            • Slowly bring your arms back down to your shoulders.
                            • Do 3 sets of 10-15 reps.

                            9. Bent Over Row

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                              Works: Triceps and Biceps 

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                              • Place your feet shoulder-width apart.
                              • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                              • Make sure your hands are straight and placed under your shoulders.
                              • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                              • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                              • Repeat 10-15 times.

                              10. Skull Crushers

                              Skull-Crushers

                                Works: Triceps

                                • While holding a dumbbell in each hand, lie on your back with your knees bent.
                                • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                                • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                                • Lift your arms back to starting position.
                                • Complete 2 or 3 sets, 10-15 reps each.

                                Featured photo credit: Maddi Bazzocco via unsplash.com

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