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A good night’s sleep has become the modern world dream that everyone rightfully craves. Imagine resting your head on the pillow and falling asleep instantly! Pure bliss isn’t it? But for most people falling asleep includes hours of restless tossing and turning in bed. If you are someone who has been struggling to fall asleep on time, this article is for you. Here we will talk about some easy poses that are recommended by experts to put your muscles and mind at ease so you get undisturbed sleep right away. Read on to learn more!
1. Standing Forward Fold
The Standing Forward Fold, or Uttanasana, helps calm the mind and release tension in the back and hamstrings. Stand with your feet hip-width apart and slowly fold forward from the hips, allowing your upper body to rest over your legs. Bend your knees as much as needed to comfortably reach the floor or grab hold of your calves or ankles. Now relax your head, neck, and shoulders. Take slow, deep breaths, and hold the pose for one to three minutes.
2. Child’s Pose
The Child’s Pose is a gentle forward fold that helps release tension in the back, shoulders, and neck. It also helps to calm the mind and promote relaxation. Start by kneeling on the floor with your knees wide apart, then sit back on your heels. Slowly fold forward, allowing your forehead to rest on a mat or a pillow. Extend your arms forward or alongside your body, palms facing up. Take deep breaths and hold the pose for a few minutes, focusing on letting go of any tension or stress.
3. Supported Bridge Pose
Supported Bridge Pose helps release tension in the lower back and promotes relaxation. Lie on your back with your knees bent and feet flat on the floor. Place a folded blanket or bolster under your sacrum for support. Slowly lift your hips and slide the support under your lower back. Relax your arms by your sides, palms facing up. Close your eyes and take deep breaths, allowing your body to soften into the pose. Hold the pose for three to five minutes, then gently lower your hips back to the floor.
4. Legs-Up-The-Wall With Wide-Leg Variation
Legs-Up-The-Wall with Wide-Leg Variation is a variation of the Legs-Up-The-Wall Pose that provides a gentle stretch for the inner thighs and groins. Start in the Legs-Up-The-Wall Pose, then separate your legs into a wide “V” shape. Allow your knees to relax and gently press toward the sides. Rest your arms by your sides, palms facing up. Close your eyes, breathe deeply, and surrender to the pose. Hold the pose for five to ten minutes, letting go of any tension or restlessness.
5. Standing Forward Bend With Shoulder Opener
Standing Forward Bend with Shoulder Opener combines a forward fold with a shoulder stretch, releasing tension in both areas. Stand with your feet hip-width apart. Interlace your fingers behind your back, palms together. Slowly fold forward from the hips, bringing your interlaced hands overhead, allowing them to fall forward. Relax your head, neck, and shoulders. Take deep breaths, allowing your upper body to release any tightness. Hold the pose for one to three minutes, then slowly come back up to standing.
6. Corpse Pose
Corpse Pose, or Savasana is the final pose in a yoga practice and is often done as a relaxation pose before sleep. Lie on your back with your legs extended and arms relaxed by your sides, palms facing up. Close your eyes and bring your awareness to your breath. Allow your body to sink into the mat, releasing any tension. Let go of thoughts and worries, and simply be present in that moment. Remain in this pose for five to ten minutes or as long as you need to fully relax.
7. Extended Puppy Pose
Extended Puppy Pose, or Uttana Shishosana, is a gentle stretch for the spine and shoulders. Start on all fours with your knees directly under your hips and your hands slightly forward of your shoulders. Walk your hands forward, allowing your chest to bend towards the mat, while keeping your hips over your knees. Extend your arms forward and relax your forehead on the mat or a prop if needed. Breathe deeply, feeling a gentle stretch in your spine and shoulders. Hold the pose for one to three minutes.
8. Reclining Butterfly Pose
Reclining Butterfly Pose, or Supta Baddha Konasana, is a deeply relaxing pose that stretches the inner thighs and opens the hips. Lie on your back and bring the soles of your feet together, allowing your knees to fall open to the sides. Place pillows or folded blankets under your knees for support. Rest your arms by your sides, palms facing up. Close your eyes, take slow breaths, and let your body sink into the floor. Hold for three to five minutes, allowing yourself to fully surrender to relaxation.
Incorporating these yoga poses into your routine can help you relax, unwind, and fall asleep faster. Whether you choose to practice a few poses or go through the entire sequence, these gentle stretches and calming postures can soothe both the body and mind. By incorporating these poses into your routine, you can enjoy the benefits of deep relaxation and wake up feeling refreshed and rejuvenated each morning.
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Indrani is a writer and artist who likes to add a dash of humor to everything she does. She has two years of experience in writing articles across beauty, health, and lifestyle genres. After graduating in Political Science from Calcutta University, she took a detour into the world of creativity and discovered her knack for social writing, advertising, designing, and…more
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