Despite the long day, you still lay for hours on the bed to fall asleep? It may be due to your body isn’t ready to relax. This is where yoga can help you. Just like all other physical exercises that help you relieve stress, yoga does the same. Practicing certain yoga poses can help you get the deep sleep your body needs.
As we know, cortisol (stress hormone), which is directly linked to your sleep, might be the reason for your sleeping problems. High cortisol levels in your bloodstream can make you stay up all night. Studies have shown that people who practice yoga have lower levels of cortisol. With fewer cortisol hormones, you let your brain relax and fall asleep easily.
In this guide, we will let you know about the 4 best yoga poses for a good night’s sleep that everyone can practice with ease.
4 Best Yoga Poses You Should Practice to Ensure a Good Night’s Sleep
These poses can be done 30 minutes before sleep to help your body relieve maximum stress before you sleep. Anyone with experience and knowledge can do all the exercises included in this guide. Importantly, some poses might require you to pause and breathe before moving to the next.
It is not necessary to do all the poses on day one. To increase your muscle flexibility, start with 1 or 2 poses a day and then increase the number of poses accordingly.
Here are the best and easiest yoga poses to forget about all your worries and get the sleep you deserve.
1. Child’s Pose
This pose allows your body to relax and focus on your breathing. It helps reduce blood pressure and stretches most tight parts of your body, such as your ankles, neck, shoulders, and back. A child’s pose can help with sleep because it draws maximum attention to breathing, which allows your body to relax and sleep.
It can be done by kneeling on the floor and sitting back on your heels. You can then slowly bend to make your stomach touch your thighs. While doing this, make sure that your buttocks are aligned on the floor against your heels. Keep your head on the floor and extend your arms next to your head. Breathe and close your eyes for at least 40 seconds, then return to the seated position.
2. Legs Up-the-wall
This is a good therapeutic exercise with several benefits for your body, which helps you sleep. It helps with anxiety relief to provide you with the deep relaxation you need to sleep. Standing on your feet for hours throughout the day can reduce blood circulation in your legs. This pose stops blood pooling and eases the discomfort for better sleep.
You can do this with the help of a wall. By lying on your back, aligning your hips with the wall, and keeping your legs high, facing the sky. You can stay in the pose as long as you feel necessary. You can do this pose at hot yoga Dubai Studio at a hot room temperature. Hot room provides more flexibility in your muscles, allowing you to stretch more easily in this pose.
3. Butterfly Pose
This pose works as an anti-depressant and improves your mood, promoting good sleep. Also, it helps you relieve stress inside your inner thighs, lower back, and hips. Which will allow you to let go of the discomfort and be in a better state to fall asleep.
This pose can be done by sitting on the floor, keeping your spine straight, and stretching your legs as much as possible. To make your stretch better, you should keep your feet close to your hips. Hold your feet with your hands while keeping your elbow against your inner thighs. You should stay in the pose for at least 5 minutes to get the benefits.
4. Bridge Pose
This is a great pose for strengthening your back muscles, hamstrings, and glutes. It helps you relieve muscle tension and fatigue in your back, which makes falling asleep even harder. It helps calm your brain by arching your body upwards and stretching your neck, spine, and chest to relieve the tension within.
You can start this pose by lying on the floor, keeping your knees bent and feet flat on the floor. Keep your hands at the sides, making your palms face the floor. While inhaling, move your hips up towards the ceiling and hold for a few seconds. Exhale as your hips come closer to the floor. To maintain flexibility, you can take advantage of hot yoga which provides the right temperature for maximum muscle flexibility.
Where Can You Get The Best Yoga Classes?
Get the most out of your yoga poses by practicing poses in hot room temperatures. Enhance your muscle flexibility and release the tension that doesn’t let you sleep. Book your appointment today and experience the life-changing yoga benefits under the supervision of industry experts.
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