5 yoga poses for better sleep


Discover these simple postures (suitable for beginners) that will help you fall asleep at night.

The fast pace of life today causes different situations of stress and anxiety throughout the day . This makes us end the day literally exhausted. However, and despite the fact that everything indicates that we will fall asleep in a second, when it is time to go to bed it is difficult for us to fall asleep. It is usual that in this calm moment at the end of the day the head continues to turn to the different situations experienced during the day or thinking about the tasks of the next day.

There are different tricks or routines that can help you solve this problem: herbal teas , relaxation techniques, eating and healthy habits… Today we are talking about yoga . An excellent tool that will not only help you sleep better, but also has many physical and mental benefits . Here are some of them:

Health benefits of yoga

  • Generate inner peace .
  • Development of greater awareness and connection with the present moment that contributes to greater effectiveness in resolving day-to-day conflicts.
  • Better functioning of the heart and lungs.
  • Helps to lose weight . Over time, yoga practitioners develop a healthier and more mindful relationship with food .
  • Greater strength and resistance.
  • Increase flexibility.
  • Eliminates tensions and contractures.
  • Relieves pain thanks to the development of the ability to listen, relax and focus energy in the affected areas of the body; in order to know their sensations and learn to manage them effectively, relieving pain.
  • Reduce stress .
  • Helps with social relationships.
  • Increase energy.

5 yoga poses for better sleep

Discover these 5 simple yoga poses (suitable for beginners) that will help you reduce stress and anxiety for a better sleep:

1. Padmasana

To perform this pose, sit on the floor with your back down and your legs stretched forward. Bend one of the knees, bring the foot towards you, grasping it with your hands and place it on top of the thigh of the other leg . Ideally, the foot should be as close to the hip as possible. Repeat the operation with the other leg.

If you are a beginner or have trouble keeping your back straight in this pose, lean against the wall. It is important that you feel comfortable during the exercise, without tension. Finally, and to encourage meditation, you can close your eyes.

This is an ideal posture to meditate and take breaths that help us clear our minds and relax. Inhale and exhale through the nose alternating both nostrils. To do this, close the left nostril with your thumb and exhale through the right. Then inhale through the right again keeping the left covered. Repeat for 20 to 30 minutes and end with a long exhale.

2. Janusirsasana

Sit on the floor. Bend your right knee to touch the sole of your foot under your left thigh, while resting your knee on the ground. If you can’t reach the ground with your knee, you can support it on a cushion. Inhale as you stretch your back and exhale as you bend forward, stretching your arms, until your toes touch the tip of your foot. Don’t forget to keep your back, arms, and neck straight.

Focus on deep breathing during the exercise and hold the pose for 30 seconds to 1 minute on each leg .

3. Balasana

An ideal introspection posture to relax between different figures or at the end of yoga exercises. Helps calm the mind and relax the body completely .

Sit on your knees with your feet back and your back straight. Keep your shoulders and arms totally relaxed and your hands on your knees. Breathe deeply, exhaling and inhaling as you lean your back and arms forward with your forehead resting on the floor. Try to hold this pose for 1 to 5 minutes . Do not force, as you practice you will achieve greater resistance and flexibility.

4. Halasana

Lie on your back, lift your legs over your head until your feet touch the ground behind you . You can place your hands behind your back or rest them on the floor. If your feet do not touch the ground, nothing happens, you can support them on the wall, a chair or keep them in the air. Try to hold the pose for a minute.

By reversing the flow of blood, it relaxes the mind, lifts the spirits and allows to decongest the muscular tension of the men, neck and back .

5. Savasana

Lie on your back on the floor, close your eyes and fully relax your arms and the rest of your body . Visualize the inspiration in the center of the chest and the exhalation releasing the air towards the extremities.

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