preloader

Five Easy Yoga Poses to Help You Fall Asleep Faster

My Doctor Finder
August 27, 2017

Are you having trouble falling asleep at night? Forget about counting sheep or reciting the alphabet backwards. Instead, try these five simple yoga exercises. These yoga exercises will surely soothe your mind and body, helping you fall asleep faster and better throughout the night.

  1. Standing Forward (Uttanasana)
  • Stand straight with your heels planted firmly on the floor and your hands placed on your hips.
  • Bend forward slowly from your hips making sure that there’s an open space between your torso and knees.
  • Keep your knees as straight as possible.
  • Bring your palm or finger tips to the floor - in front of or on the side of your feet. (You can also cross your forearms and hold opposite elbows.)
  • Count to at least six breaths, gently inhaling and exhaling.
  1. Supine Spinal Twist
  • Lie on your back with your knees bent.
  • Roll your knees towards your right side with your left shoulder pulling down towards the ground. Your head should be facing your left side.
  • Using your right hand, press down your knees so as to deepen the stretch.
  • Hold this position and count six breaths - creating awareness to each inhalation and exhalation.
  • Repeat these steps for the left side of your body.
  1. Reclining Bound Angle Pose (Supta Baddha Konasana)
  • Make a small stack of folded blankets or a pillow.
  • From a seated position, slowly lower your body towards the folded blanket or pillow.
  • Bring the soles of your feet together with your knees to the sides.
  • Bring your arms with palms facing up on your sides.
  • Hold this position for a few gentle and controlled breaths.
  1. Reclining Hand-to-Big Toe Pose (Supta Padangusthasana)
  • Lie on your back with your knees bent and feet on the floor.
  • Bend your right knee toward your chest. You can wrap your yoga strap or towel around your foot.
  • Extend your right leg upwards and keep your shoulders on the floor.
  • Pull your extended right leg to the side using the yoga strap.
  • Hold this position and count a few breaths.
  • Repeat onto the other side.
  1. Corpse Pose (Savasana)
  • Lie on your back.
  • Make sure your feet are hip-distance apart.
  • Your arms should be at your side with palms up.
  • Close your eyes and inhale and exhale slowly.

Reference: Ayuda, T. (2016, April 21). 5 Relaxing Yoga Poses To Do Before Bed. Daily Burn. Retrieved from http://dailyburn.com/life/fitness/yoga-poses-better-sleep/.