Busy life and high stress every day lead to sleepless nights? Often, these sleep problems stem from the body and brain being in a tense state. To improve insomnia, try spending ten minutes before bed doing three simple yoga poses to help your body fully relax and achieve deep, restorative sleep.
Spend just ten minutes before bedtime performing these three simple yoga poses to achieve complete relaxation. (Photo provided by Heho Health)
Pose 1: Seated Yoga to Stretch the Body and Release Fatigue
This pose effectively relaxes the back and hamstrings, helping to alleviate overall fatigue.
1. Sit on a yoga mat with your legs extended forward and hands behind for support.
2. Open your shoulders, lift your chest, flex your toes towards yourself, and gently push your legs forward.
3. Cross your right foot over your left knee, raise your left hand for a deep breath, then place your left elbow against your right knee and twist your upper body to the right, keeping your spine extended.
4. Finally, gently place your left hand on your left cheek and gaze up to feel the stretch and relaxation in your neck and shoulders.
Pose 2: Lying Yoga for Twisting and Deep Relaxation
This pose focuses on relaxing the waist and spine, helping to relieve back tension.
1. Lie flat on a yoga mat, bend your right knee, and place it outside your left knee.
2. Use your left hand to hold your right knee, extend your right hand to the side, and as you exhale, push your right knee to the left while turning your head to the right.
3. With your right hand, draw circles on the floor, centering your body, and repeat to help relieve tension in your lower back.
Pose 3: Wall Leg Raise to Reduce Swelling and Promote Circulation
This pose not only relaxes your legs but also promotes blood circulation to eliminate fatigue from the day.
1. Find a wall, lie down against it, and raise your legs straight up at a 90-degree angle with your feet facing upward.
2. Maintain this position for 5 to 10 minutes, alternating between extending your feet forward, effectively helping to relax your legs.
These three simple yoga poses can help you relax your body and find moments of tranquility amidst your busy life, alleviating stress and insomnia. Let yourself drift off to sleep easily at night and wake up refreshed!
