Due to hectic lifestyle accompanied by great exhaustion and inadequate nutrition, the human body can stay alert even when it is completely exhausted. Due to this condition sleepless nights occur resulting in insomnia. Your body must relax in order to properly fall asleep, and therefore you need to find ways how to achieve that in the most natural way. One of those ways is practicing yoga.
Yoga is not a simple practice of flexibility, but as well as a state of mind using the energy and breath that will guide you to bliss and tranquility.
In order to gain the optimal effects from these poses, you need quiet, focus and readiness. The final goal is not perfection at any pose, but learning how to control your inner mind and letting yourself to surrender.
In the beginning you will need about 1 minute for each pose which can be extended day by day. Yet, by the end of the yoga practice, hold each pose for five minutes or more.
1. 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.
2. Balasana – Child’s Pose
In case you are suffering from bad knees, you might want to skip this pose. Otherwise, it is highly recommended that you do this pose to soothe your nervous system and to relax your back, shoulders, stomach and thoughts.
Make sure you keep your legs close together and draw your bottom backwards, towards the heels. If you cannot reach all the way to the back, place a blanket under your behind and relax completely.
Extend your arms long in front of you and keep track of your time by using a stopwatch. Take long, deep breaths as you extend through the back.
3. Back roll
While lying on the back, hold your knees together, and move gently from side to side. The legs and feet should relax, and the shoulders should remain flat on the ground.
Make sure you do not apply too much pressure on the knees. Breathe deeply and hold.
4. Matsyasana – Fish Pose
Remain on the floor lying, and the arms should be on the sides. Face the palms downwards, and place them near the buttocks. Press the lower arms into the ground and bend the elbows.
You should actually lift the upper body gently upward and open the chest. Hold the head up, or gently let it fall back toward the ground. Breathe deeply 5-10 times, remove the hands from underneath, lie flat, and release.
5. Supta Matsyendrasana – Reclining Spinal Twist
Lie on the back and prop the knees up. Let the knees fall over the right side and stabilize the legs if you hold the left thigh with the right hand. Stretch the left arm to the left and roll the head to the left. Relax the shoulders into the floor and breathe. Repeat the pose on the other side.