Following a good daily sleep routine is key to improving the quality of daily rest. If we also incorporate the practice of Yoga on a regular basis, good sleep is assured. Here we show you the best asanas to relax in a short time and sleep better, which you can find on the specialized site Viva Forme.
1. Fingers on forehead
It is a very simple exercise that helps us to control our breathing and our concentration. This movement erases the nervousness and tensions accumulated during the day. It's so easy you can do it every day before you go to bed.
Stand at the end of the bed and sit down. Take a deep breath through your nose and close your eyes. Next, bring your hand to your forehead and place the tips of your index and middle fingers right in the center, over the two small bumps on your forehead.
2. Chandra Bhedana ou respiration lunaire
The Moon Breathing Asana helps relax the muscles and promotes inner peace. This is another very simple exercise that can be practiced daily.
Lie down on the floor or on your bed, close your eyes and breathe deeply. Now close the nostril on the right side with the ring finger of the right hand. With the nostril blocked, you should inhale and exhale deeply and calmly for a few minutes through the left nostril.
3. The Boy
The child's asana helps calm and relax the mind, in addition to relieving tension in the body. And it's very simple to do.
To perform this exercise, you need to sit down, bending your trunk on your legs and extending your arms forward or to the sides. The forehead should also touch the floor.
4. Uttanasana
This yoga posture helps relieve headaches, decreases stress and prevents insomnia.
It's very simple, stand with your feet hip-width apart and bend your trunk forward. Your hands should rest on the floor, but if they can't reach you, you can wrap them around your legs.
5. Agnistambhasana or Bonfire Pose
This exercise relaxes the hips, which also allows the body to gradually release tension and helps to fall asleep.
Extend the left leg forward and bend the knee 90º. Next, flex your right foot and place it on your left knee so that your right leg rests on your left. If this posture causes pain in the hip, you must bring the left foot closer to the pelvis. And if you can't do it, you can get into a sitting position with your knees bent and crossed (in Indian).
Once the legs are down, bring the hands forward as you exhale, increasing the stretch. Hold this position for about a minute, then alternate legs.
6. Savasana or posture of the dead
The Savasana or corpse asana helps relax the whole body, minimizes mental activity and promotes sleep. It is a very simple posture that can be practiced before going to sleep in your own bed.
You lie down and lie on your back (face up), open your legs, arms are placed at a 45º angle and hands are relaxed. Now you need to focus on the breath, how the air moves in and out of the body, trying to make each exhale last a bit longer than the inhale.
7. Viparita Karani or Raised Legs Pose
This asana allows you to focus on the conscious relaxation of stretching and to prepare your mind for rest. This pose helps drain bad blood from the legs, which refreshes the circulatory system. Being ideal to practice it in the evening before going to sleep, for about 5 minutes.
You should lie on the floor or on a mattress and lift your legs up, you can use a wall to support your legs. There is also another variation you can do if you need support, by raising your legs and holding the kidney area with your hands.
