Do you struggle to fall asleep? Do you toss and turn for hours in your bed before you finally drift off and get some quality sleep? Well, you are one of millions of people who have difficulties to fall asleep. As a result of that you end up feeling constantly tired during the day, but you also start overusing sugar and coffee in order to stay awake and you may even get depressed and gain extra kilograms.

 

 

 

Lack of good and quality sleep during night is serious and might trigger many severe health issues.

The following yoga poses are quite simple and even beginners and people who have never yoga poses can do them. Even people who are not much “flexible” can do these yoga poses without a problem.

There are numerous scientific studies which have shown that yoga offers many health benefits. So, why don’t you take advantage?

Important note: the first time you do the poses explained below, you should not stay in them too long. Experts advise to stay no longer than 1 minute. After several weeks of regular practicing, you can extend the pose to 5 minutes or even longer.

Balasana – Child’s Pose

People who have knee problems should skip this pose, but for everyone else – this pose is particularly important. By doing the child’s pose you will relax your nervous system, back, shoulders, belly as well as your mind. In case if your rear end doesn’t reach your heels, you can fold a blanket a few times over and after that tuck it under your bum. On this way you can really let go. Slowly stretch your arms out in front of you, but you also can let them relax at your sides. It is advisable to set an alarm as thus you will know when to come out of the pose. While you’re are in the Balasana pose you need to breathe really deeply, particularly into your back.

 

 

Supta Baddha Konasana — Bound Angle Reclining Pose

This pose also is known as the butterfly pose: first lie on your back, then prop up your knees and place the soles of your feet together. After that, gently and slowly let your knees fall away to the sides. Most people cannot lie flat in this pose, so you should try to be at least a few inches away from the ground. You can put a stack of books or a rolled up blanket or pillow under each knee. Try to relax and let your arms splay out at your sides. In this pose you should breathe all the way in to your lower belly.

Back roll

Lie on your back and take hold of your knees (or if you can reach all the way around your shins, like on the photo). Rock gently and slowly from side to side. The back roll is yoga-pose for stretching and massaging of the lower back after a long and hard day at work. Try to relax completely and let your legs and feet. At the same time, you should let your shoulders melt toward the ground, but you should not feel tense while you are holding your knees. Don’t forget to breathe deeply.

Supta Matsyendrasana – Reclining Spinal Twist

While you are lying on your back, prop up your knees and after that let them fall over to the right side. By holding the left thigh with your right hand you can stabilize your legs. At the same time you should stretch your left arm out to the left and gently and slowly roll your head to the left. While you are doing this yoga-pose make sure that both of your shoulders are relaxed into the ground, as much as possible. After that, make the same pose on the other side. It is important to breathe deeply and slowly.

Matsyasana – Fish Pose

Lie down on your back with your arms on the ground at your sides and slowly slide your hands with the palms down — under your rear end. As you slide your hands start to press the lower arms into the ground and in same time start bending your elbows. While doing this yoga-pose you should lift your upper body gently upward and open your chest. If your throat and neck uncomfortable you can hold your head up. Also, you can let your head fall backward toward the ground very gently and slowly. Take 5-10 deep breaths while you are in this pose and after that carefully remove your hands from under you. Finally, lie flat and enjoy the open sensation in your chest.

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