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 timeframe 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
This pose will help you relax the nervous system, back, shoulders, belly, and the mind. If your buttock doesn’t reach the heels, fold one blanket and tuck it under it. Stretch the arms out in front of you or leave them relaxed at the sides. Breathe deeply, especially into the back.
Supta Baddha Konasana — Bound Angle Reclining Pose
Some people call this the butterfly pose: lying on your back, prop up your knees, place the soles of your feet together and gently let your knees fall away to the sides.Most of us can’t lie flat in this pose. Our knees will be at least a few inches away from the ground. So to relax, put a stack of books or a rolled up blanket or pillow under each knee. Let your arms splay out at your sides, totally relaxed as well. Breathe all the way in to your lower belly.
Lie on the back and hold the knees and rock gently from side to side. That is an excellent way to massage and stretch the lower back after very long day. Let the feet and legs relax and let the shoulders melt toward the floor. Don’t tense them while holding the knees and breathe deeply.
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
Lie on the back and set the arms on the floor by the body. Slide the palms down under the rear end and as you slide them, press the whole lower arms into the floor and bend the elbows. The effect is to open the chest and lift the upper body upward. Hold the head up or let it fall backward to the floor. Take 5-10 deep breaths and remove the hands from under you. You should lie flat.