If you have trouble falling asleep, if you want to sleep better, yoga is likely to be a useful alternative for you. Yoga is today highly valued thanks to it is a discipline that helps us to balance our body and mind, fighting the unhealthy stress and its effects, but its benefits do not end there. Practicing yoga habitually improves our flexibility, strengthens muscles thus improving tonicity and is also useful for a good joint condition.
Yoga also serves for people who suffer from back pain, improving posture. In addition, it promotes good circulation, and increases lymphatic drainage, favoring the elimination of toxins. It helps control blood pressure, being an ally for people suffering from high blood pressure.
Benefits of sleeping well
Rest is certainly very important, however, due to today’s demands, our sleep schedules are becoming more limited, and to make matters worse, insomnia becomes more habitual as we stress with more occupations. Have you felt tired and yet you cannot sleep? In most cases, this is due to the effects of stress, and tension, which prevents us from relaxing and resting.
Numerous studies have shown that sleeping well improves mood, promotes our performance during the day, is essential for an optimal immune system, prevents the appearance of early wrinkles, helps to combat overweight and obesity quickens the mind, helps control Our blood pressure, among others.
For all these reasons, we must take advantage of the valuable hours of sleep.
Exercises to sleep better
First and foremost, try to be in a room in silence, try to relax your muscles and breathe deeply, concentrating on your breathing. Once you feel calm, you can practice the following postures to facilitate a good rest.
Victorious breath: On a soft surface, be it a blanket or a mattress, sit in silence. Bend your legs in meditation position, and recharge your wrists on your knees with the palm of your hands up, let your fingers contract, remember that you must be relaxed. Breathe deeply. Close your eyes, inhale through your nose deeply and then exhale with an “aah”, after a few breaths close your mouth, and contract the glottis so that the sound of your inhalation and exhalation are similar to the sound of the sea, realizes this exercise for 5 minutes.
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Half torsion: Stay seated, and places your heel under your right thigh, making your left leg pass over your opposite knee, keeping your left knee high. Turn your torso and neck to the right, making a lever with your left elbow against your right knee, while you support with your other hand on the floor, then repeat the procedure with your right leg.
Child’s posture: Kneel down, gathering the big toes of your feet, and slowly lean your body forward. Exhale as you descend on your thighs, placing your arms back against the sides of your legs, with the palms of your hands facing up, recharging your forehead on the floor.
Plow Posture: Lie on your back with your arms extended to your sides, raising your legs upwards, and then push your legs towards you, holding them firm and extended, bringing your knees close to your face until you touch the ground behind your head with the tip of your Feet, keep your arms extended and breathe in 5 times before relaxing.
Posture with raised feet: Stand close to the wall, leaning with your legs extended against the wall, making sure your buttocks touch it, rotate your body to raise your legs extended against the wall. Keep your legs elevated for 10 minutes. You can place a cushion under your back for comfort.
The posture of the dead: Lie on your back, your arms extended slightly apart from your body, with the palms of your hands up, and try to relax every muscle in your body, your arms, face, jaw and also your mind. Close your eyes and relax for at least 3 minutes.
Try to do this routine daily, even when you do not have problems sleeping, as it will be more effective after several practices, as it helps us reduce stress.
Other Tips for Better Sleep
- Avoid using electronic devices, such as cell phones, laptops, tablets, etc., in your room, especially when you are ready to lie down.
- Avoid the TV on; distractions like this can make it difficult to fall asleep.
- Make sure your dinner is light, and take it two hours before bedtime.
- Make your bed and room comfortable and free from noise that may disturb your sleep.
- Make your dream a habit, and try to respect your sleep schedules daily