For beginners and without equipment, this yoga posture relieves the tensions of the day and makes it easier to fall asleep.
Are you ruminating? Are you tossing and turning in bed? Do you wake up at night and can’t get back to sleep? Insomnia is a common sleep disorder: in France, almost 1 in 5 people would suffer according to INSERM. Harmful in the long term, a lack of sleep degrades quality of life, physical or mental health and promotes certain illnesses such as chronic pain, hypertension or depression. Falling asleep is favored by a calm environmenttemperate (around 18°C), silent and without sources of excitement (light, screens, etc.). The body also needs to be relaxed and free of tension. To do this, make yoga nidra (a form of yoga to do in bed also called “yogic sleep”) just before bed would make it easier to fall asleep in insomniacs and would improve the quality of sleep, reports a study published last December in the scientific journal PLOS One.
“For beginners and without equipment”
Questioned in the New York PostJesse Gabler, Yoga teacher in California and founder of Yogi Times reveals the best yoga positions “for beginners and without equipment” to do in less than 5 minutes in bed to relax immediately and fall asleep”in no time“. Among them, the “child’s pose” (Balasana) which allows you to feel safe. To do it, you have to place yourself on your knees, with your buttocks on your heels. Place the torso on the thighs and the forehead on the ground. The arms are extended forward or along the body. “This exercise gently stretches the back, hips, thighs and ankles. This encourages a feeling of security and comfortwhich will particularly benefit those who wake up feeling anxious or anxioustables“, he continues. The specialist also suggests testing the “happy baby pose” (Ananda Balasana) to decompress the lower body: lie on your back, bring your knees towards your chest and grab the edges with your hands. outsides of the feet. The knees spread naturally on either side of the chest.This movement stretches your lower back and hipswhere muscle tension accumulates during the day“, indicates the expert. We can take advantage of this to breathe deeply for 1-2 minuteswhich immediately calms the mind, lightens the mood and prepares the body for sleep.
Finally, the “corpse pose” (Savasana) helps relax the brain: lie on your back with your legs slightly apart, your eyes closed and your arms alongside your body, palms facing upwards. The idea is to focus on breathing by taking slow, deep breaths. “This pose (normally used to end a yoga session) allows your body to surrender to gravitythereby releasing physical tension and eliminating stress from the mind“, he concludes.