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Yoga is a relaxing and natural method to promote sleep, and can be achieved without equipment or experience. This restorative practice reduces stress, tension and anxiety, which allows both the body and mind to rest. Achieving a sense of relaxation in both the body and the mind are essential for drifting off and achieving a deep, restful sleep.
Here are some poses to help you sleep, which you can practice easily in the comfort of your own bed:
Child’s pose
Sit kneeling with your legs far apart, then fold forward so your forehead is resting on the ground mat or bed (depending on where you choose to practice). Without raising them, touch your hands together and stretch your arms as far as they can reach over your head. Move your hips back as far as they go while keeping your hands reaching and grounded.
This pose is easy and comforting, and relieves mental and physical tension which may impact your ability to fall asleep.
Plow Pose
Lie down on your back ensuring there is lots of space above your head. Slowly lift your legs and hips so your legs swing over your head and your touch the ground. Have your arms at your side with your palms down, or interlace your fingers behind your back.
This pose stretches your back and neck muscles, which helps dissolve common physical tension and brings overall relaxation to the body.
Revolved Abdomen Pose
Laying on your back, bend your knees into your chest and spread your arms out at shoulder level with your palms facing up. Rest your knees to the right side of your body, pointing them to your right elbow. Keeping your left shoulder blade on the ground, stretch your left arm out as far as you can. Repeat on the left side.
This pose gives a great stretch to the lower back and helps with digestion by stimulating blood flow to the organs. This pose has also been found to ease insomnia.
Reclining Butterfly
Sit with the bottom of your feet together and closest to your body as is comfortable. Slowly lay your back down, and drop your knees as far as they can go while keeping your feet together. With every deep exhale, sink deeper and deeper into this stretch.
This pose decreases muscle tension, relieves insomnia, reduces anxiety and combats nervous tension in the body.
