Fitness

7 Exercises to help you sleep better

Woman Sleeping (1)

Exercise improves Sleep, So here are a few exercises which relaxes your body and allows your body to sleep

If you have trouble sleeping, chances are you don’t exercise. Physical activities are one of the most important things you can do to overcome or reduce insomnia. Researches have proved exercise helps you to sleep better for a few interesting reasons. An exercise is a form of stress to the body, it can help you to fall asleep easier and faster. Exercise also encourages sleep because it causes one’s body temperature to rise and then fall by an equal amount a few hours later. This drop in your body temperature makes it easier to fall asleep and stay asleep. So here are a few exercises which relax your body and allows your body to sleep.

Child’s Pose

Child’s Pose also known as the Balasana (bah-LAHS-anna), is a gentle resting pose that stretches the hips, thighs and legs while calming the mind and relieving stress and tension. During this exercise, make sure to maintain a focus on your breathing. We often forget to consciously focus on our breathing, taking full breathes throughout the entire exercise. Child Pose dome shape provides the perfect pose for refocusing and enhancing the benefits of our inhales and exhales. Practising child pose helps in digestion, also elongates the lower back, and the hips.

Sitting Forward Fold

From Staff pose, inhale the arms up over the head and lift and lengthen up through the fingers and crown of the head. Exhale and hinging at the hips, slowly lower the torso towards the legs.  Reach the hands to the toes, feet or ankles. Seated forward fold provides a deep stretch for entire back side of body from the heels to the neck. Forward fold calms the nervous system and emotions and stimulates the reproductive and urinary systems.

Standing Forward Fold

This yoga pose consists of standing with feet together, bending the upper body at the hips and letting the head hang downwards and taking control of the body by placing the palms on the floor besides the feet. This intense forward stretch of the upper body including the spine brings an indirect opening of the hamstring muscles. Standing Forward Fold Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Cow & Cat Stretching

Take a table top position with your hands and knees on, for the cow pose, drop your belly and gaze at the upper portio of the wall, stretching out your head, neck & chest upward. For the Cat Pose exhale & move your chin towards your chest, arching your back to form like a cat. Cat/Cow Pose strengthens and improves flexibility of the spine through utilization of the reciprocal relationship between the primary and secondary curves.   

Corpse Pose

The Corpse Pose resemble a dead boy and there for named after it. This position seems quite easy, but it could also be one of the hardest since you need to completely relax your body and mind. This pose is usually practiced after an active yoga session. It instills deep healing and completely relaxes your body. You can also practice this pose whenever you are extremely tired and need to get back to work quickly. It is refreshing and rejuvenating.

Spuine or Lying down Spinal Twist

Lying on your back, bring your arms out to the sides with the palms facing down in a T position. Bend the right knee and place the right foot on the left knee. Exhale drop the right knee over to the left side of your body, twisting the spine and low back. Look at the right finger tips. This helps in stretching the back muscles, realigns and lengthens the spine, and hydrates the spinal disks. This also helps in relaxing the body after a long workut.

Legs up the wall

Legs Up the Wall Pose or ViparitaKarani is a form of restorative yoga posture that allows the mind and the body to relax, relieving stress and tension. Lie on the floor near a wall and practice deep, steady breathing. Exhale and swing your legs up onto the wall so that your heels and sitting bones are supported against it. It is one of the most approachable yoga poses as it doesn’t require much flexibility or strength. But even though it’s a passive pose, its benefits are pretty amazing in anti-aging effects.

 

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