Struggling To Fall Asleep? Try These 9 Yoga Poses

If you regularly struggle to fall asleep, then fear not because you are not alone. In fact, over 50 million Americans are affected in some way or another with a sleep disorder. Luckily, there are several things that can be done to improve one’s overall quality of sleep.

You can do many things to ease into sleep, from reducing screen time before bed to practicing breathing exercises and meditation.

However, today, we will share 9 yoga poses that can help you get a good night’s rest. Each pose should be held for at least 15 seconds, but you can hold it for one minute or more. 

 

1. Forward Fold

For the forward fold pose, you can simply stand up and slowly lean forward to touch your toes. You may not be able to reach your toes on the first try, but if you practice this move often enough, you’ll increase your flexibility and eventually be able to reach your toes and maybe even lay your hands flat on the ground. 

2. Cat-Cow Pose

This pose requires you to get on all fours with your tummy facing down, hands shoulder width apart, and knees below the hips. Inhale while lifting your head and pelvis up to make the cow pose, and exhale with your head and back arched downwards to make the cat pose. Repeat this motion several times. 

3. Happy Baby

While lying on your back, lift your legs to the ceiling and grab your feet to make your legs bent at a 90-degree angle. Take a few deep breaths and feel your lower back and thighs getting a good stretch.

4. Bridge Pose 

For this pose, you will start by lying down on your back and raising your core by bringing your feet closer to your face to make a 90-degree angle with your knees. 

5. Child’s Pose

To begin with this pose, you can simply get on your hands and knees by kneeling. Tuck your feet under your hips and fold your back down to get your head close to your knees. Stretch your out forwards as far as possible to get all the benefits of this pose. 

6. Legs up the Wall Pose

This is a very easy pose, and it starts with laying perpendicular to an open wall with your feet facing the wall. As the name suggests, you are going to want to put your legs up the wall, with your bottom as close to the wall as possible. 

7. Seated Twist Pose

To get into the seated twist position, you can begin by sitting up straight with your legs flat on a yoga mat. Bring one leg over the other to form a triangle, and place the opposite arm over this leg to push it back with your palm pointing up. Swap sides when you’ve held the pose for at least 15 seconds.

8. Butterfly Pose

This pose may be difficult with limited flexibility, but it gets easier the more you practice it. You simply start by sitting upright and folding your legs together to form a butterfly with your toes touching. The closer you can bring your legs together, the better. 

9. Corpse Pose

This is the easiest pose, and it’s usually done after you have completed all the other ones. For this pose, you will simply lie flat on the floor with your back facing down and reflect on all the moves you just made and how good your body is feeling. Ensure you focus on your breathing for this pose, and try to take long and deep breaths. 

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