When you find it difficult to sleep at night, this simple exercise will help you fall asleep faster and relax your muscles also calm your nervous system for a better night’s.
Stress at work or at home, worries and anxieties can keep us awake at night. Then, when our heads should be resting, our thoughts begin to spin. Because there is nothing to distract us. No more emails, coworkers, or social media to draw our attention away from ourselves and distract us from our thoughts.
So here are the five best exercises to fall asleep and forget about insomnia forever.
1. Supine Spine Pose
This asana relieves tension in the spine. It is also good for digestion and releases tension from the day.
Lie flat on your back with your arms outstretched in a T shape away from you. Bring your knees to your chest and let them sink to your right side so that your thighs and lower legs form a 90-degree angle. You can turn your head to the left if you are able.
2. Lying Goddess Pose
Emotional tension often manifests itself in the hips. A gentle stretch can help. It releases the tensions of the day and calms the mind.
Lie flat on your back and bring the soles of your feet together. Open your knees outward. The closer you bring your feet to you, the more intense the stretch. You may place your hands comfortably on your chest and stomach, or spread your arms slightly to the side. If the pose feels too intense, place a block or bolster under your knees.
3. Simple forward bend
This asana calms the mind and stops the merry-go-round of thoughts that keeps you awake at night.
Sit cross-legged. Raise your arms and let yourself sink forward. If possible, rest your forehead on the floor, which calms the mind. The arms are stretched forward.
4. Rocking Knees to Chest Pose
This asana gives your body a sense of security. It represents self-love, calms the mind and releases tension in the lower back.
Lie flat on your back and use both hands to pull your knees toward your chest. Lift your head off the mat and place your forehead on your knees. Now you can rock back and forth or to either side.
5. Child’s Pose
In Child’s Pose, the worries of the day are forgotten. We feel as if we are in our mother’s womb, safe and protected, and can just relax.
Kneel on the mat and place your buttocks on your heels. You can open your knees slightly, your toes should touch. Now bend forward until your forehead touches the mat. Try to keep your buttocks on your heels. You can either stretch your hands backward, palms up, or for an extra stretch of the upper body, stretch them forward, palms down.