Forget counting sheep to fall asleep, ease your way to dreamland with these 5 routine yoga moves that can be performed even in bed, moves that will help to relax your body and mind.
Relaxation upside down
Face the wall (or the top of the bed) with posterior at approximately 6 cm to it. You will sit back and legs spread up the wall. If the movement is too stressful for your tendons, then spread a bit more your posterior against the wall, and if it is too loose close it to the wall. Let your arms at your sides, palms facing up, breathe easier and feel the stretch in the back leg.
Twisted spiral down
Sit cross-legged in bed and breath out while you put the right hand on your left knee and the other hand on the bed, behind coccyx. Turn body slightly to the left. Look over your left shoulder and take a deep breath and then return to center and repeat on the opposite side.
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Night goddess extension
Lie on back with knees bent. Put your feet together and then let your knees fall to one side, forming a diamond with your legs Rest your arms on the bed. If the position is uncomfortable, place one pillow under each knee.
The child’s position
Sit back on heels. Lean torso forward and stick the head of the bed surface. Lower your chest toward your knees as possible and stretch your arms forward. Hold steady breath.
Lying on your back and hug knees to chest. Cross your ankles and wrap both arms around the leg with hands clasped. Inhale and roll your body in a sitting position, then exhale while back to starting position. Continue for 1 minute, then back, extend your arms and legs and fall asleep.
Also See: How to Avoid Common Yoga Injury
Why you need more sleep
– Sleep is health – Lack of sleep increases the risk of hypertension, depression, heart disease, diabetes and obesity. The immune system is compromised so you can contact any virus which comes along.
– Sleep will make you smarter – Although the body stops, the brain continues its work while you sleep. During sleep this sort, process, consolidates and stores information table absorbed during the day. Sleep is crucial for learning, cognition, memory and performance.
– Sleep keeps silhouette – Recent research shows a very close relationship between insufficient sleep and inability to lose or stabilize weight. A probable reason could be that lack of sleep interferes with hormone function that regulates the efficiency with which the body burns fat.
– Sleep will help you coordinate better – Scientists have found that after a certain activity such as playing the piano or aerobic exercise, a good night’s rest reinforce what you have learned, facilitating the practice of these activities. Studies have shown that during sleep the brain repeats the same sequence, the next day you know hub moves.