Did you get deep sleep today?
If you wake up feeling tired, or you wake up often during the night, or even if you are having trouble learning new things or trouble in staying focused for more than 5 minutes so, unfortunately, the answer is NO you didn’t get a good sleep!
Our bodies need to sleep for seven to nine hours of good sleep daily, so you can get ready to face a new day having full energy!
If you have a good sleep, you revitalize your body, mind, and soul. Some doctors recommend a glass of warm milk before bed helps them fall asleep faster, or doing some exercise to relax your muscles. As recent scientific studies show that the people who exercised in the evening have a good sleep than the people who didn’t do any activity before going to bed. Give your body a chance to get deep and enough sleep by doing yoga for deep sleep easy poses before bed, try it for one week, and you will notice the difference in your body. Let’s start with simple yoga workouts you can do it before bed and have a deep sleep just like a baby!
8 Yoga Poses For Deep Sleep
These eight yoga poses take 5-7 minutes. You can do it on your yoga mat or on your bed, it’s simple but effective!
1. Child Pose
- Gently stretches the hips, thighs, and ankles.
- Reducing stress and fatigue.
- Increases circulation in the feet and legs.
- Come to Table pose (on your hands and knees).
- Lower your hips to your heels with exhaling.
- Forehead to the floor.
- Spread your knees slightly apart.
- Your arms can be overhead with the palms on the floor or can be alongside the body with the palms up.
- Take 2-7 deep breaths here.
2. Upward-Facing Dog
- A good stretch for the chest, shoulders, and abdomen.
- Strengthens the whole body especially wrists, arm, and spine.
- Opens the chest.
- Lying on your belly on the floor with your legs extended behind you.
- Placing your hands next to your chest.
- Keep your legs on the mat and straighten your arms to lift your chest and your belly away from the floor.
- Take 5-10 deep breaths before lowering back down onto your belly.
- Return to Child pose and take two breaths.
3. Butterfly Pose
- Gives you a good stretch in the groin, back, inner thighs, and knees.
- Releases tension in the shoulders and neck.
- Improves blood circulation all over the body.
- Sit on the ground and bring both legs together.
- Bend your knees and spread them.
- Bring your feet together face to face like an open book.
- Gently, drive your knees down into the floor
- keep your back straight you can sit on the blanket to feel more comfortable.
- Take 3-5 deep breathe.
4. Supine Twist
- Stretches the back muscles and the chest.
- Realigns and lengthen the spine.
- Hydrates the spinal disks.
- Improves spinal mobility.
- Lie down on your back and extend your legs straight.
- Hug your right knee into your chest.
- Slowly, drop your knee over to the left on the floor and open your right arm to the right in line with your shoulders.
- Keep your left-hand resting gently on your right knee and turn your head to the right.
- Take 5-10 deep breaths, and slowly come back to center.
- Extend your legs then switch and hug your left knee and do the same on the other side.
6. Bridge Pose
- Increases the flexibility of your spine.
- Opens your shoulders and chest.
- Stretches your hip flexors, spine, and thighs.
- Builds core and lower body strength.
- Lying on your back, bring your hands by your sides palms face down and walk your feet back until your fingertips touch your heels
- Start to lift your hips toward the sky.
- Clasp your hands and extend your arms along the floor.
- Stay for 5-7 breaths.
- Unclasp your hands, exhale and slowly roll the spine back to the floor.
7. Knees To Chest
- Release the lower back and the hips.
- Improves Blood circulation.
- Relaxes the mind and body.
- Reminds us of the self-love by hugging your self.
- Lying on your back and hug both of your knees to your chest, give yourself a big hug.
- Start to rock from side-to-side or mix the legs in circles for spinal massage.
- Take couples of deep breaths, then release the legs and lay down.
8. Corpse Pose
- Relaxes your body.
- Decreased muscle tension.
- Calms the brain.
- Lay down on your back and extend both your feet and your legs on to the ground and separate your legs as it is comfortable for you.
- Bring your arms to your sides with your palms facing up.
- Take 5-7 deep breaths.
After these eight poses, you can sleep with a relaxing body and a free mind of the day’s stresses just like a baby 🙂
Namaste and have sweet dreams!