If you are regularly missing out on sleep, chances are that you are aging faster than you should. You will not exactly feel on top of the world every morning, and your thoughts will start to feel confusing and muddled. When we sleep, our body repairs right down to a cellular level and removes toxins. Therefore, it is necessary to get at least six to eight hours of good sleep daily for an adult.
In order to combat sleeplessness, you can start by practicing yoga on a regular basis. Yoga is known for its ability to alleviate various ailments, including insomnia and abnormal sleeping habits, and can nudge you towards a healthier lifestyle.
Start practicing yoga today for better sleep
Yoga is a natural way to settle your mind and ease muscular tension, both of which inspire a more restful night’s sleep. For this, you do not need a yoga mat or equipment, simply hop onto your mattress for a few yoga poses for sleep. Also, you will not be waking up and shining your brightest every single morning. That’s why morning rituals are an excellent method to bring to life your senses and permit the mind to travel ahead with the hurdles of the day with ease and beauty. We’ll check out both before the bed and morning yoga practices.
Do it right on your bed
Most people don’t feel motivated enough to travel for a correct workout. It’s a hassle to urge on your workout clothes and shoes to travel out. What if we gave you only the thing which can be good for your health, but you’ll be able to have a go at it on your comfortable mattress? Yes, that’s right, we are giving some solutions for you to get over your laziness in the morning or calm yourself down before bed right on your mattress. At the end of it, you’ll be getting a night of good sleep and a fresh awakening in the morning.
Before you start doing yoga on your mattress, remember that breathing full breaths through every posture is vital. Remain in each position for 5-10 breaths. Continuously feel your body for brand new sensations. During each transition allow the eyes and jaw to stay soft and relaxed as you gently adjust your body into the posture.
Yoga for sleep
Before you start yoga on your bed, you may start with subtle exercises like a gentle rotation of your neck, arms, wrists, and ankles to slowly warm up the joints. Warming up the joints is extremely important so as not to sustain any injuries. Practice simple breathing techniques together with your eyes closed and a straight spine. This may prepare your body for the practice, and keep you safe from practice-related injuries, and facilitate your sleep better. Also, confirm that your bed isn’t too soft. The perfect bed is a medium-firm bed- just like the Regal mattress from Livpure. It is made to suit all needs and an excellent sleep while being not as soft as a pure memory foam bed or as hard as a coir mattress. You can also use the Vital mattress from Livpure- its reversible feature allows you to adjust the hardness of the mattress with just a flip. Remember not to lie with a pillow under the head for all yoga poses.
This is the right pose that does not usually require plenty of effort but will offer an excellent stretch for tight hips and lower back.
Lie on your back, bend your knees, and hold onto the skin edges of your feet together with your hands. Gently use your upper body strength to tug your knees toward the bed. Stay in this position for five counts of deep breaths, then release.
Known for its excellent ability to make the spine flexible and reduce backaches, the cat stretch can also relax your mind. Additionally by massaging your digestive organs and improving circulation, it helps you sleep well.
This pose feels amazing if you’ve got a tense lower back. Lie on your back, hold onto your big toes and straighten your legs out as wide as you’ll. Keep your head and shoulders relaxed on the bed, enjoying this stretch for five deep breaths.
Reclining great toe
Reclining big toe pose will increase flexibility in the hamstrings as it helps strengthen your core. Lying on your back, lift the left leg into the air. Lift your torso off the bed and hold onto your toe with the primary two fingers and thumb of your hand. If you cannot reach your toe, hold your ankle, calf, or behind your thigh. Keeping your torso lifted will engage your core, but if you wish to enjoy a more relaxing stretch, rest your torso on the bed. Hold for five breaths and so repeat on the right side.
Knees to Chest
Lie on your back, hug your knees into your chest and clasp your hands around your shins. Gently pull right down to increase the stretch within the lower back. Nod your head from side to side. Relax like this for five breaths. This position also helps with effective digestion.
Reclining Spinal Twist
Spinal twists always feel good after a long day, because it eases up back tensions. While on your back, cross your left knee over your torso to the correct as you extend your right leg to the ground. Extend your arms, enter the T position, and switch your head to the left. Hold here for a minimum of five breaths, feeling your spine lengthen and twist. Use your abs to lift your knee back to the center. Hug both knees in and so switch sides, crossing your right knee over your torso to the left side. Gaze to the right, relaxing for an additional five breaths. Then bend both knees towards your chest.
Yoga for morning
Wide-Legged Child’s Pose
Kneel on the bed and place your hips on your heels. Inhale and lift arms above your head. Exhale and bend your upper body forward while touching your head on the bed. Now, your pelvis should rest on your knees and you’ve needed to ensure that your back isn’t hunched. This pose eases neck and back pain.
Sit in an upright position with both legs extended before you. Fold the left leg and tuck it inside the right thigh. Then, fold the right leg and tuck it inside the left thigh. Now, place your palms on the knees and sit straight along with your spine erect. This pose is mind calming and is extremely healthy for the spine.
Lie down on the rear. Lift your upper and lower body to balance on your sitting bone or your hips. Your toes must be aligned along with your eyes and your knees and back must be straight. Also, keep your arms parallel to the bottom and pointing forward, tighten your abdominal muscles, and exhale. Hold this position for a pair of seconds and acquire back to the resting position. This position helps all the joints and core of your body add to your inner bodily functions.
Kneel on your mattress keeping your heels near one another. Don’t place the toes on top of every other. The correct and left foot must be next to every other. Place your palms on your knees facing upwards. Straighten your back and appearance forward. Hold it for a couple of minutes.
Now that we’ve created an inventory of yoga poses made for you to try and do right on your bed, you’ve got no excuses for not doing a touch little bit of workout. You’ll roll in the morning, before bed, or do a light-weight stretching within the middle of the day, for those who wish to take their afternoon naps. Keep your body healthy, your mind calm and sleep better with these yoga poses.