11 great yoga moves that help you sleep better

We all need sleep and rest at night for our mind and body to function properly, but for various reasons we may have various sleep-related disorders and may not be able to. Sleep well.

BingMag.com 11 great yoga moves that help you sleep better

We all need sleep and rest at night for our mind and body to function properly, but for various reasons we may have various sleep-related disorders and may not be able to. Sleep well.

There are several strategies that can help improve sleep quality. One of these strategies is to do meditation and yoga exercises. In general, yoga can help calm the mind and body and relieve your stress. You will be able to relax more and prepare for a better night's rest by doing proper yoga exercises regularly.

Here are 11 yoga exercises that help you sleep better. You can do these exercises throughout the day or before bed to relax your body and mind and sleep better by reducing daily stress. Then join us to examine these movements.

1. Breathing Techniques

BingMag.com 11 great yoga moves that help you sleep better

Yoga Breathing Exercises and Techniques Known as Pranayama are an integral part of yoga and are warm They help you relax, relieve stress, relax and prepare for exercise. You can also use these exercises to help you meditate, help you sleep better, increase your energy after waking up, and better manage your daily stress.

Among the various techniques that help you sleep better are the following: Let's name:

1. Four-Step Breath

To perform this exercise, inhale and exhale in four equal sections through the nose. There should be a short pause between each section and hold your breath. Then exhale in four equal steps and exhale through your nose. Breathe this way for 3 to 11 minutes.

2. Four-second breath

In this technique, it is enough to inhale and exhale for four seconds. That is, breathe for four seconds, hold it in your chest for four seconds, and then exhale for four seconds. Pause for four seconds now and do this cycle again.

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2. Move the bridge over the shoulder

BingMag.com 11 great yoga moves that help you sleep better

To perform this movement, first lie on the ground, keep your knees bent and Place the soles of your feet on the floor. Keep your arms close to your body and make sure your legs are as wide as your hips.

Now breathe in and gently press your abdomen and lower back to the ground. Then stick the soles of your feet to the ground, press and lift your hips. You can also have more balance and support your body by pressing your hands and arms to the ground. Of course, keep in mind that the main pressure should be on the muscles of the back of the thighs, buttocks and abdomen.

Remember that in this movement, you should keep only your shoulders on the ground and the rest of your upper body above the ground. Hold your hips up and hold for a few deep breaths.

Exhale now and slowly bring your spine and buttocks to the ground. Pause for a moment and keep your spine straight and motionless. In this situation, the lower back should be slightly away from the ground. Repeat this cycle, controlling the movement and taking deep breaths.

Standing on the shoulders

BingMag.com 11 great yoga moves that help you sleep better

This movement reduces blood flow to the legs and gives you more relaxation. . To perform this movement, first lie on the floor, then bring your knees to your chest. Now stretch your legs up and get more balance by holding your back. Hold this position for a few seconds and then lie on the floor again.

Leaning forward

BingMag.com 11 great yoga moves that help you sleep better

To perform this movement, first sit down, keep your back straight and your legs Lie in front of your body. Bend your toes towards the calf, then bring your arms towards them and bend forward. Try to bring your chest towards your toes and stick your chin to your chest. In this position, you should feel pressure on the back of your legs and lower back. Maintain this position, take 3 deep breaths, and then return to the starting position.

5. Rotation of the supine spine

BingMag.com 11 great yoga moves that help you sleep better

To perform this movement, lie on the floor with your back to the legs. Lay flat on the floor. Now bring your right knee to your chest, then move it to the left side of your body so that your spine rotates. At this stage, you should feel a gentle rotation and tension in your upper body. You can extend your arms to the side or to the right to increase the tension. Stay in this position for at least 30 seconds, then repeat the same cycle with your left foot.

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6. to bend Standing Forward

BingMag.com 11 great yoga moves that help you sleep better

To perform this movement, you must first stand up and gently bend your upper body from your hips. Now stretch your spine and let your head go to the ground. Keep your knees slightly bent. Then place your hands on the floor. You can also hold the opposite elbow with either hand, placing it forward or behind the thigh, or even on the back and waist.

Hold this position for a few seconds until the thigh muscles are well stretched. And strengthen the abdominal organs. This position will give you more peace and prepare you for a better sleep.

7. Cat and cow movement

BingMag.com 11 great yoga moves that help you sleep better

Place your hands and knees on the floor to perform this movement. Your wrists should rotate over and your elbows should bend, with the club head bring behind. Spread your weight evenly over these four points and keep your body balanced.

You should now bend your back in and out. First, raise your head and bend your back by pressing your hands to the ground. Then bring your chin to your chest and bend your back in the other direction. Do this slowly and breathe well. Also, focus on relieving stress. Do this movement for one minute to reduce chronic back and upper body pain and gain more relaxation.

8. Stretching baby

BingMag.com 11 great yoga moves that help you sleep better

To perform baby pulling, first place your feet and hands on the floor and raise your hips Hold until the body is shaped like 8 (like a dog moving its head down). Then kneel on the floor and open your knees.

Now straighten your spine, stretch and extend your arms forward. Place the upper body between the thighs, the abdomen should be on the thighs and knees, the big toes on the floor and the hips on the heels. Place your forehead on the floor and relax your neck, shoulders and arms and take a deep breath. Maintain this position, take 3 deep breaths, and then return to the starting position.

9. Pigeon movement

BingMag.com 11 great yoga moves that help you sleep better

To perform this movement, first position the dog upside down. Then bring your right foot forward to your right wrist. Now bend your right knee, place your right leg on the floor so that the sole of your right foot is in front of your left knee. At the same time, extend your left leg backwards and place your thighs and toes on the floor.

Then move your upper body as far to the ground as possible, keeping your spine straight and straight. Place your forearms on the floor and keep your body still as shown in the picture. Maintain this position and take deep breaths to rejuvenate your body and better cope with the feeling of pain and discomfort. Reducing pain and discomfort makes you sleep better.

10. Moving the bridge with the help of

BingMag.com 11 great yoga moves that help you sleep better

Moving the bridge with the help of reducing the pressure on the body and more relaxation Gives you to sleep better. All you have to do is move the bridge, with the only difference being that you keep your shoulders on the ground and put a yoga mat or brick under it to support your body.

You can also Ask someone to hold your back when doing the movement with your hands to have more balance and reduce exercise pressure.

Lying on the wall

BingMag.com 11 great yoga moves that help you sleep better

To perform this movement, first lie on the mat in front of the wall, your hips should It should be at least 15 cm away from the wall. Now stretch your legs against the wall and at the same time keep your head and shoulders down on the mat.

Let the soles of your feet relax on the wall and lean fully on it. Relax your legs and abdomen and take deep breaths to relieve any tension. You can put a folded blanket under your hips to feel more comfortable. Also, stick your shoulders to the ground to reduce the pressure on your neck. Extend your arms across your body and keep your palms facing up.

  • 10 Reasons Why Getting Enough Sleep is More Important Than You Think Concluding remarks

    Yoga is very popular today and is known as one of the best ways to treat various problems and diseases. Yoga can improve blood circulation, regulate blood pressure, strengthen the body's respiratory system, increase cardiovascular endurance, increase the body's resistance, improve the digestive system, strengthen the immune system, improve sleep quality Improve as well as increase longevity. And these are just a few of the benefits of this amazing exercise.

    If you have sleep disorders and can't get enough sleep at night, try to plan a bedtime meditation program Get help to get more peace and get ready for bed. By doing these movements regularly, you can stress and Get rid of worries, reduce pain and discomfort, and get better quality sleep.

    This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

    Source: Byrdie

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