Having trouble sleeping? It could be costing you more than just a restless night and a groggy day. Insomnia can result in various health problems such as anxiety, depression, chronic fatigue and even metabolic and digestive disorders.
But don’t worry—a good night’s sleep is within your reach. Here’s a 10-minute pre-bedtime yoga routine that’s bound to put you to sleep as soon as you land on your bed.
1Shishuasana, Or Child Pose
A quintessential resting pose, shishuasana eases tensions from the torso and arms. The deep breathing can calm your nervous system, so you can sleep in peace.
Shavasana, Or Corpse Pose
This shavasana or corpse pose relaxes the entire system and helps take your mind off all your troubles and worries.
2Viparita Karani, Or Legs-Up-The-Wall Pose
As the name goes, you have to put your legs up the wall to unwind from within. If you don’t have a wall adjoining your bed, use your bed’s high end as support.This pose is effective in relieving tired legs and feet. It also increases the blood supply to the brain and calms the mind.
3Supta Baddha Konasana, Or Reclining Bound Angle Pose
Along with calming your nervous system and relieving stress, the reclining bound angle pose also improves circulation in the lower abdomen and recharges sluggish metabolism. It can help you get rid of any tension in your knees, ankles, and groin.
4Paschimottanasana, Or Seated Forward Bend
An excellent pose for stretching your spine, shoulders, and hamstring, this forward bend can reduce any signs of fatigue and tension from these areas. It also invigorates the nervous system by enhancing the blood supply, thus improving sleep.
5Ardha Matsyendrasana, Or Half Spinal Twist
Start your routine by engaging in a relaxing spinal twist. The half spinal twist is also known as winding down twist, aptly so as it helps to unwind your spine and release tension.