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Day 5: No More Insomnia! Yoga Poses You Can Do On Bed For Better Sleep

Day 5: No More Insomnia! Yoga Poses You Can Do On Bed For Better Sleep

So, have you at least tried spearing some time at lunch for napping? Please do so, it really is for the best of you!

I’m here to accompany you through this challenging journey!

Let’s look at what you SHOULD do this time.

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Why yoga is the best sleep pill

In 2004, Harvard Medical School conducted a research to investigate the effectiveness of yoga in helping with insomnia. The researchers invited subjects with different levels of sleep problems to have a daily practice of yoga for 8 weeks. When the experiment came to an end, it was found that all of the subjects experienced significant improvement both in their sleep quality and quantity.[1]

“Yoga is an effective treatment because it addresses insomnia’s physical and psychological aspects,” says the research leader, Sat Bir Khalsa, Ph.D., assistant professor of medicine at Harvard Medical School. Apart from relaxing your tensed muscles and relieving any physical discomfort caused by muscle stiffness, yoga can also unwind your busy mind and adjust the tempo of your breath. So doing yoga before bed is like sending signal to your body and mind, telling them to get prepared for sleep.

We have picked out 4 of the best yoga poses for you:

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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. 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.

      3. 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.

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      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.

        4. Supported Savasana

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

        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.

          Demonstration

          Wow! You’ve got your Phase 1 completed, it’s awesome you’ve made so far! Now you know how to sleep to get a strong nervous system.

          So what else you should do besides learning ways to sleep better? Well… it’s all about how to control your stress level!

          Reference

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          Ricky Tang

          Editor. Movie Lover. Amateur Singer.

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          Last Updated on February 6, 2020

          10 Simple Morning Exercises to Make You Feel Great All Day

          10 Simple Morning Exercises to Make You Feel Great All Day

          There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

          One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

          In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

          Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

          1. Cat Camel Stretch

          Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

          Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

          Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

          Here’s a video to guide you through:

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          2. Go for a Walk or a Run

          This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

          Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

          The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

          Also, you are helping your heart to stay healthy and keeping your blood pressure low.

          Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

          3. Jumping Jacks

          Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

          Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

          4. Abductor Side Lifts

          Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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          Do about 10 to 15 raises for each side like this:

          5. Balancing Table Pose

          This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

          Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

          ablab

            6. Leg Squats

            Not just legs are involved but also hips and knees.

            Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

            The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

            7. Push Ups

            You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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            An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

            Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

            This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

            8. Bicycle Crunches

            There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

            Watch the video to see how this is done correctly:

            9. Lunges

            Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

            Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

            This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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            10. Bicep Curls

            You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

            Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

            Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

            Here’re some important notes before you start doing this exercise:

            Try to do one or two sets of about ten repetitions for each arm and then switch arms.

            These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

            You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

            Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

            More Exercises for Beginners

            Featured photo credit: Unsplash via unsplash.com

            Reference

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