Insomnia: 6 yoga positions to stimulate sleep
It is one o’clock in the morning, you have finished for a while all the activities of the evening. You are in bed, calm, under the covers and nothing to do, sleep does not come.
You have already tried everything to fall asleep: hot milk, herbal tea, read a few pages of a book not too busy … Your brain refuses to hang up and your eyes remain desperately open. You can certainly afford a short night from time to time, but insomnia becomes problematic if it is recurrent. A little yoga can nevertheless help you to find calm and recover better.
Yoga positions to stimulate sleep to the rescue of your nights
The idea did not fall with the last rain, and has been scientifically verified. Harvard University researchers have discovered that a regular practice of yoga can help you fall asleep faster . Sleep would also be longer and more restorative.
Previous research has already shown that yoga can improve the sleep of menopausal women, cancer patients and people with osteoporosis. Yoga would also be particularly effective in the case of sleep apnea and, good news, these conclusions can be generalized.
Learn to breathe better
Yoga acts on the relaxation of the body and mind . It helps to get rid of negative thoughts and leave the worries of the day behind.
Practicing yoga also helps to influence the body’s alignment and flexibility , two things that can cause pain.
At the center of this practice: breathing . Breathing techniques work in a positive way, specifically breathing through the belly. Standing or lying down, keep your body straight. Then simply place a hand on the belly, inhale and exhale on the stomach. Repeat a dozen times.
You do not have to be a yoga specialist, but the regularity of the exercises and their good practice contribute to their effectiveness. Do not forget to breathe deeply.
Yoga position to stimulate sleep
This is a very simple position to achieve since it is to lie perpendicular to an empty wall, to place his legs on the wall by bringing the hips to the wall.
Keep your legs as straight as possible, without forcing. The palms of the hands remain facing you, and your arms against the body. Close your eyes and breathe deeply.
The pose of the pigeon (right and left) to sleep well
Get on all fours, or dog posture upside down. Place the right knee behind the right wrist, with the foot turning to the left. Slide the left leg backwards. Lie on the front, breathe deeply and stand up.
Alternate one side then the other. It is possible to use cushions to support the body.
Make the butterfly lying down for a better sleep
Lying on your back by placing a cushion to support the spine.
Bring the feet together until they touch each other and let the knees go down.
We can also put a support under the knees for ease.
Elongated torsion (right and left)
Lying on your back, legs bent and feet on the floor. Raise the legs, keeping them slightly bent and extend the arms to the sides, straight, palms apart from the body.
While keeping the upper body straight, bring the bent legs to the right, and turn the head to the left. Breathe.
Alternate one side then the other.
The posture of the plow
Lying on your back, legs bent and feet on the ground, keep your arms close to your body.
Raise your bent legs while lifting your pelvis in a candle position. Relax a moment in this position.
Then bring the feet behind the head and replace the arms in the initial position.
Sleep: laying the cobra
Lie on your stomach, nose down, arms bent, hands supporting the body a little while keeping hands in position, slowly raise the upper body.