It's not easy to sleep with hectic mind after a busy day. A whole day working man/woman deserves a relaxing sleep. After a long day of work when you came home and want to sleep but your brain doesn't feel as fresh to fall asleep. The solution to this problem is yoga which helps you to sleep well. As you sleep more you will feel fresh the next day. Here are some yoga steps which will easily fall your sleep.
Stretches and strengthens the spine and neck. Invites an emotional balance, relieves stress and calms the central nervous system.
Do it: Come to all fours. Spread your fingers wide and make sure your hands are under your shoulders and your knees are under your hips. Inhale, tuck your tailbone, round your back, and look toward your belly. Exhale, drop your belly, arch your lower back, and look up.
2. CHILD’S POSE
Take a few moments to settle the body and deepen the breath. This slows the heart rate and prepares the body for rest.
Do it: Kneel and sit back on your heels. Extend your torso over your legs and rest forehead on the floor. Relax neck and shoulders.
3. PLOW POSE
A gentle inversion that promotes good circulation. Increases blood flow to the brain which may help clear the mind of the day’s anxieties.
Do it: Lie on your back, arms at sides, and legs straight up, so your body forms a 90-degree angle. Squeeze your abs, keep your knees straight, and bring your legs back overhead. Try to touch the floor with your toes. Keep your chin away from your chest, and breathe freely. Hold for 1 minute.
4. RECLINED SPINAL TWIST (RIGHT AND LEFT)
Lengthens, relaxes and realigns the spine for more comfortable sleeping.
Do it: Lie on your back with legs extended and arms outstretched at a 90-degree angle from sides, palms facing up. Draw one knee up until foot rests flat on the floor beside opposite knee. Keeping both shoulders on the floor, hook foot behind the opposite knee and slowly turn, lowering bent knee as close to the floor as possible.
Breathe and relax into the pose for 30 seconds, then repeat on the other side.
Ultimate release and relaxation. Practice this on your yoga mat, outside of your bed for 3 to 5 minutes. Maybe use a calming song as a timer. Once the song finishes, maintain an easy calm, find your way to bed and hit the hay.
Do it: Lie on your back on the sand with your legs slightly apart and your arms at your sides, about a foot away from your body, palms up. Imagine every part of your body sinking into warm, soft sand.