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Insomnia is a common problem of modern times that affects both men and women.
Due to a stressful lifestyle, poor nutrition and exhaustion, the body is often troubled, but the mind keeps running and does not allow you to fall asleep at night.
There are many natural ways by which you can switch off your brain and thus make falling asleep easier.
And we’ll tell you more about one of these methods in our article today.
How yoga helps with falling asleep
Yoga is not just about the physical flexibility of the body, as it may seem at first glance.
Its philosophy also deals with the state of mind, the use of energy and breathing. In other words, it establishes the unity of the physical body and the soul, which is meant to bring us to calm and bliss.
To gain all the benefits that yoga offers, you need calm, concentration and readiness.
The goal is not to be perfect in any pose, but to learn to control your inner mind and calm the turbulent flow of thoughts within it.
You will need one minute for each pose. You can gradually increase this time. After a while you should be able to hold each pose for 5 minutes or longer.
Child’s Pose (Balasana)
If you suffer from knee pain, skip this pose. Its practice is recommended to calm the nervous system and relax the spine, shoulders, abdomen and inner thoughts.
Make sure to keep your feet close together and draw your buttocks toward your heels.
If your buttocks do not reach completely back to your heels, place a blanket under your buttocks and lean on it.
Stretch your arms forward and time yourself with a stopwatch. Take deep and long breaths, during which you will expand your chest and back.
Supta Baddha Konasana (Butterfly Pose)
This pose is also known as the butterfly pose. Practicing it requires little effort, but the results are very good.
Lie on your back, swing your knees up, bring your feet together and let your knees fall to the floor on each side.
Use stacked books or a folded blanket under each knee to keep the knees still in case you cannot place them all the way on the floor.
Take long, deep breaths. During them, pull your navel inward.
Back roll (back bend)
Lie on your back and hug your knees. You can also grab your shin bone if that is easier for you.
Now move slowly from side to side.
This pose will help relieve pain in the lower back after a stressful day. Make sure to keep your shoulders evenly on the ground, but do not apply excessive pressure on them.
When moving, remember to take long breaths.
Supta Matsyendrasana (spinal twist lying down)
Lie on your back again and support yourself on your knees. Move your knees to the right side. For greater stability, hold your left thigh with your right hand.
While doing this, straighten your left arm to the left and slowly also turn your head to the left. Keep your shoulders on the ground as much as possible.
Breathe deeply during the movement and while holding the pose. Then return to the starting position and switch sides.
Matsyasana (Fish Pose)
Stay on your back and extend both shoulders to the sides. Place your palms on the floor near your buttocks and slowly lift up.
Start by resting on the lower part of your arms and bending your elbows. The goal is to lift up only the upper body and „open your heart“.
Keep your head up if it is comfortable; if it is uncomfortable for you, keep it down, but after a while make sure you can maintain it as well.
Breathe deeply 5 to 10 times, then relax again.
