The most effective sleep exercises

If chamomile tea still doesn't help you fall asleep, move on to the next step - yoga. By performing the most effective exercises or a single sleep exercise, you will achieve fabulous relaxation.

Many people perceive yoga as a set of complex and intimidating poses. Yes, you're right. It is exactly what it looks like the first time you do it. Hand and headstands, balance and other asanas make you wonder if people are doing it all:) The sleep exercises we'll talk about today are specifically designed to let go of negativity and breathe in a breath of energy.  

After a few days of practice, yoga and sleep exercises turn into a favorite and inspiring hobby. The benefits of this new hobby are priceless and it is suitable for all ages and body variations.  T. K. V. Deshikachar, the founder of vini yoga, advises everyone to choose their own type of exercise and load: “The success of yoga is not in the ability to assume poses, but in how positively this ability changes our lives and relationships with people”.

Indian spiritual-physical practice relieves stress, relaxes muscles and clears the mind from the hustle and bustle of work. In order to achieve this state you do not need to become a “snake-man” and possess supernatural plasticity, it is enough to learn how to do 10 exercises for sleep. This complex can be performed right at your bedside. Tip: consult your doctor to see if your body can perform bending and stooping.

Pose #1: lotus

Allows you to keep your mind fresh and is ideal for reflection. If “lotus pose” is not available to you, then sit cross-legged. Your back should be perfectly straight, straighten your spine. Put your hands on your knees and start breathing deeply without lifting your shoulders. Try to mentally distance yourself from problems and focus only on breathing.

Sleep exercise for 10-15 minutes breaks down internal anxieties. If external noises do not allow you to clear your mind, turn on some relaxing music.

Pose #2: forward bend

This sleep exercise improves gastrointestinal function, relieves tension and eliminates insomnia. In addition, “forward bending posture” helps to stretch and relieve all the load from the back. In order to properly perform this sleep exercise, sit on the bed on your sciatic bones, and then slowly lean forward. While doing so, keep your back straight.

To strengthen the stretch focus on exhaling. If, however, you can't reach the tips of your feet, no worries. Bend over as far as you can. The main thing in bending is not to overdo it and not to suffer from pain, but to relax your back muscles and rest.

The sleep exercise “forward bend” pursues one of the main principles of yoga - asanas without pain.

Pose #3: child's pose

The perfect exercise for sleeping and resting. Kneel on the bed and interlock your toes. Then sit on your heels and with an exhalation, lean forward, lowering your body between your thighs. Stay in this position for as long as you feel comfortable and continue to breathe deeply. A little secret: after relaxing in “child's pose”, sleep seems much sweeter.

Pose #4: twisting

This sleep exercise develops spinal flexibility and is indicated for arthritis. Twisting really works wonders, relieving back fatigue from a whole day's work. To achieve the desired effect sit cross-legged on the bed and place your right hand on your left knee. Take your left hand back and slowly rotate your body to the left. The head should look over the left shoulder while doing this.

In twisting, it is important to regain your breath. Focus on inhaling and exhaling, and then return to the starting position and repeat the twisting to the other side. Exercise for sleep will free your inner world from worries. Therefore, in any unclear situation, do yoga!

Pose #5: Shavasana

The most enjoyable yoga pose, usually performed at the end of a workout. During shavasana, it is important to scan your body with momentum.

The sleep exercise is performed lying on your back. Extend your arms along your body with your palms facing upwards. Legs slightly spread apart, taking the most comfortable position and close your eyes. Mentally lead the consciousness through different parts of the body. Start with the lower extremities: feel each toe, then all toes together, the foot and so on. Do the same with the other side of the body. Find out what is bothering you, perhaps it is a pinch or an old injury. Apply muscle impulse to the focus of discomfort to disarm it as much as possible.

The sleep exercise relaxes the entire psychophysiological system, so after performing it, all tensions will be released.

Pose #6: crocodile pose

A pleasant position is recommended for asthma patients and those suffering from various lung diseases. The sleep exercise relaxes and eliminates spinal disc shifts and back disorders.

To perform the “crocodile pose,” lie on your stomach. Bend your arms at the elbows, and place your chin on the palms of your hands. Straighten your shoulders as much as possible and arch your back. Throughout the sleep exercise, breathe with your eyes closed. And after 10 minutes of relaxation, go to bed.

Pose #7: roll

This sleep exercise is beneficial for the back and normalize blood circulation. “Roller” not only relaxes, but also stimulates the physical activity of the body, so you can perform asana at any convenient time. Exercise for sleep is similar to the popular in yoga “pose of a happy child” - both legs are in the air.

Lie down on the couch, press your knees to your chest, and cross your ankles. With your hands around your shins, push your body forward as if trying to sit up, and then slowly roll back over. This sleep exercise will help stretch your lower back and hips and prepare your body for a pleasant rest.

Pose #8: Dove pose

Allows you to feel free, like a bird of peace. This sleep exercise is one of the most intense in our material. “Pigeon pose” requires stamina, so if you can not perform the asana correctly the first time, try again.

This sleep exercise works wonders on tired legs. Standing on all fours, take one leg back. Place the other one in front of you, bending the knee and placing it perpendicular to the body. Place your hands shoulder-width apart.  Tilt the body forward and exhale. Stay in “pigeon pose” for a few minutes and then switch legs.

Pose #9: fish pose

A challenging but effective sleep exercise. For those with back problems, we advise you not to overdo it and start with a little stretching. “Fish pose” implies a deep bend: lying on your back, put your hands under your hips, and then gently lifting the chest pull your head back. The spine should remain straight, and breathing should be smooth. Repeat the sleep exercise several times.

Pose No. 10: lying down

This sleep exercise, unlike the previous ones, keeps the whole body toned. Twisting can be performed throughout the day and is ideal for morning exercises and relaxation exercises.

Lie on your back and bring your knees to your chest. Lower your knees alternately to the left and then to the right, while turning your head toward your feet. Linger in the sleep-twisting exercise for a while. “Pose turns lying down” awakens the body and energizes the whole body with positive energy.

Yoga contributes to the normalization of all internal processes. Allocate yourself 10-15 minutes of time and every day on the bed, sofa, pillows or on the floor perform these exercises for a good sleep. Be healthy!