Increasingly, yoga is one of society’s favorite sports thanks to the benefits it provides. It prevents body aches, helps calm the mind and allows you to stay in shape . Without a doubt, qualities that attract the attention of anyone because who does not want to feel better? In order for you to also get the most out of this sport, throughout this article we are going to describe Yoga asanas that help you sleep better .
Yoga asanas that help you sleep better
The Yoga asanas that help you sleep better do not have any difficulty in their execution. You just have to relax in each of the positions and get the most out of each of them.
Siddhasana
Siddhasana is one of the favorite postures to meditate without rigidity. It can become a great option to start an asana session, although it is also highly recommended to finish it. If you decide to do it at the beginning, you will have the opportunity to connect with yourself; But, if you decide to leave it for last, it will help you evaluate the state of your body and mind.
This is the typical posture that comes to mind when talking about yoga or meditation . To carry it out, you simply have to sit on the floor, with your ass well supported, your legs crossed and your hands placed on your knees. One of the goals of this asana is to free the pelvis and hip . In addition, it is possible to maintain it for several minutes without difficulty, which is essential when practicing meditation. However, if you have problems with your knees or opening your hips, you can place a folded cushion or blanket on the fulcrum. In this way, the areas will rest more and you will feel more comfortable.
Hold this posture for about 5 deep breaths, taking the air through your nose and releasing it through your mouth. If you want to get the most out of it, work to clear your mind – you’ll feel like new.
Uttasana: Standing Forward Bend
To carry out this pose, the first thing you must do is stand up. The feet should be hip-width apart and, also, you should bend the trunk towards the ground, resting your hands on it, if they reach, or taking the elbows with the opposite hands.
In addition to helping to relieve headaches and insomnia, the posture can also be helpful in lowering stress levels. You should bend your knees as much as necessary to relieve any stress on your legs and hips. This will start the release.
When you decide to abandon this asana, we recommend that you raise your back little by little , vertebra by vertebra. The head is the part of the body that you should raise last in order to avoid possible dizziness.
Adho mukha svanasana
This asana is reminiscent of the position of a dog when stretching . It is one of the twelve postures that make up the Salute to the Sun. Being semi-inverted, it favors blood flow to the head. When executing this exercise you will notice a pleasant stretch in the entire back and in the back of the legs.
The most important thing when doing adho mukha svanasana is that you keep your back straight. Now if you can’t afford to do the latter or keep your feet fully supported, stand on tiptoe. If you still can’t get your back straight, bend your knees a little. Hold this pose for at least 4-5 deep breaths .
Balasana
It is a posture that is used to rest in many yoga classes. The asana, commonly known as “The Child”, helps calm the mind and relieve tension in the body. Your back and neck will feel enormous relaxation in this position.
If you want to do it, you must sit on your heels, bend the trunk over the legs with the arms extended forward or on the sides of the body , and rest the forehead on the floor. Take a few long, deep breaths. At the end, you will feel much better.
Baddha konasana
To carry out the baddha Konasana position you should start sitting with your knees open and the soles of your feet glued to each other. At this point, you should slowly back out. It doesn’t matter that you don’t hit the ground with your knees, that’s not the goal.
You have to leave your arms stretched out to the sides of the body. Now close your eyes and try to loosen your shoulders and groin . When two minutes have passed, pick up your legs with the help of your hands and get up slowly.
If you can’t get completely straight, have back problems, or feel discomfort in your lower back when trying the pose, you can put on a cushion or blanket to support yourself.
Viparita karani
If you want to do this pose without difficulty, you can help yourself to a wall with the aim of keeping your legs at 90º . Raise your pelvis with the help of your feet that are supported by the wall. You can place a cushion or a blanket under your lower back to avoid discomfort.
Inverted postures, in general, will help you calm your anxiety and relax after a day with too many hours standing, sitting, or walking. In addition, the Viparita karani is perfect for relaxing the back and activating the circulation of the lower extremities.
What is the best space to practice yoga?
The ideal would be to have a room in which to carry out your yoga sessions; But if not, nothing happens, you just need enough space for your mat. Of course, it is important to create the ideal environment. For example, it is necessary that no one bother you in the place where you practice your postures. On the other hand, the light must be dim avoiding the spotlights on the ceiling, which can break our harmony when executing some exercises.
The temperature should be pleasant , and playing relaxing music in the background is a great option. It will help us focus and attract good energies.
