Is stress the main reason for your sleepless nights? If yes, then there is no better option than yoga. It would help you to lower the stress level, calm your mind, and make you feel relaxed. Many of you living in Italy or any other part of the world have busy schedules and in this immense of workload, it is difficult to manage the time for sleeping. For dealing with this menace, yoga provides you with the best poses for your body and mind relaxation.
These before-bed yoga poses include a combination of breath and movement that activates your parasympathetic nervous system. This further helps to counteract stress.
Don’t Forget to Warm Up Before Practicing Yoga Poses:
Before starting these poses, warm up your body. The best way is to begin with balasana (child pose) for about one full minute which will include 10-15 breaths.
Follow these Steps for
Balasana
-
Kneel down on the floor,
touch your toes together and sit on your knees.
-
Now, separate your knees wide
apart.
-
Breathe out and lay down your
torso down between the thighs.
-
Then, lengthen your tailbone
away from the back of the pelvic while you lift the base of your
skull away from the back of the neck
-
Now, lay your hands on the
floor alongside your torso
-
Release front of the
shoulders towards the back
-
Stay in this pose for about
30 seconds to one minute
-
Utthan Pristhasana
Popularly known as downward
facing dog pose.
Steps to follow:
-
Lie down by facing the floor.
-
Now, bring your left foot
forward between your hands.
-
Walk out the right foot to
the outer edge of the mat.
-
Next, place the elbow on the
block.
-
Repeat the same pose with
your right foot too.
-
Salabhasana ( Locust Pose)
Steps to follow:
-
Lie down straight facing the
floor.
-
Now, take a deep breath while
moving your head backwards.
-
Clasp your hand behind your
back simultaneously with the head movement.
-
Next, exhale out and root the
tops of your feet into the floor.
-
Make sure you inhale while
lifting your chest and arms backwards. This is quite a difficult
pose, make sure that you take a professional guide or join italy yoga retreat or any
other, which help
you to practice the correct posture.
-
Uttanasana (Standing
Forward Bend)
Steps to follow:
-
Stand erect.
-
Place your feet wide apart
from each other.
-
Try to touch the hands near
the feet.
-
Hold your elbows and lengthen
down the crown of your head.
-
To come up, release your arms
and slowly rise.
-
Prasarita Padottanasana
(Wide-Legged Standing Forward Bend)
Steps to follow:
-
Stand straight with a gap of
4 to 5 feet apart.
-
Inhale and lift your chest.
-
Spread your arms wide apart
with a bent in the elbow.
-
Now, place the block in the
middle of the two feet at a gap of 3 to 4 inches away from the feet
and try to place your forehead on a block.
If
you are an Italian, join any
yoga retreat in Italy
which will provide ease and comfort to sleep properly.
-
Janu Sirsasana
(Head-of-the-knee pose)
Steps to follow:
-
Extend your legs while
sitting.
-
Now, place the sole of your
left foot against the right inner thigh.
-
After that, lift your left
arm and touch the right leg.
-
Place the block near the
extended right leg near the toes.
-
Rest your head on the block.
Practicing these effective
five yoga poses is the best defense against sleepless nights.
Kneel down on the floor,
touch your toes together and sit on your knees.
Now, separate your knees wide
apart.
Breathe out and lay down your
torso down between the thighs.
Then, lengthen your tailbone
away from the back of the pelvic while you lift the base of your
skull away from the back of the neck
Now, lay your hands on the
floor alongside your torso
Release front of the
shoulders towards the back
Stay in this pose for about
30 seconds to one minute
-
Utthan Pristhasana
Popularly known as downward
facing dog pose.
Steps to follow:
-
Lie down by facing the floor.
-
Now, bring your left foot forward between your hands.
-
Walk out the right foot to the outer edge of the mat.
-
Next, place the elbow on the block.
-
Repeat the same pose with your right foot too.
-
Salabhasana ( Locust Pose)
Steps to follow:
-
Lie down straight facing the floor.
-
Now, take a deep breath while moving your head backwards.
-
Clasp your hand behind your back simultaneously with the head movement.
-
Next, exhale out and root the tops of your feet into the floor.
-
Make sure you inhale while lifting your chest and arms backwards. This is quite a difficult pose, make sure that you take a professional guide or join italy yoga retreat or any other, which help you to practice the correct posture.
-
Uttanasana (Standing Forward Bend)
Steps to follow:
-
Stand erect.
-
Place your feet wide apart from each other.
-
Try to touch the hands near the feet.
-
Hold your elbows and lengthen down the crown of your head.
-
To come up, release your arms and slowly rise.
-
Prasarita Padottanasana (Wide-Legged Standing Forward Bend)
Steps to follow:
-
Stand straight with a gap of 4 to 5 feet apart.
-
Inhale and lift your chest.
-
Spread your arms wide apart with a bent in the elbow.
-
Now, place the block in the middle of the two feet at a gap of 3 to 4 inches away from the feet and try to place your forehead on a block.
If
you are an Italian, join any
yoga retreat in Italy
which will provide ease and comfort to sleep properly.
-
Janu Sirsasana (Head-of-the-knee pose)
Steps to follow:
-
Extend your legs while sitting.
-
Now, place the sole of your left foot against the right inner thigh.
-
After that, lift your left arm and touch the right leg.
-
Place the block near the extended right leg near the toes.
-
Rest your head on the block.
Practicing these effective
five yoga poses is the best defense against sleepless nights.
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