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Insomnia is a common problem these days. Practicing restorative yoga postures before going to bed can help cure insomnia and give you a good nights sleep. Here are some postures that will calm your nerves and induce deep sleep.
Seated Forward Bend –
Gives you a complete stretch of your entire backside of the body from the back of the head through your heels. This stretch massages your internal organs, invigorates your nervous system and balances the prana within your body. It also calms the mind, improves concentration, soothes anxiety and helps with insomnia. Forward bends are great to practice in the evening before bed, as they promote relaxation. Hold the pose for 1 to 3 minutes.
One Leg Seated Forward Bend –
Stretches the spine, shoulders, hamstrings, and groins to stimulate the liver and kidneys, improve digestion, and calm the brain and nervous system. Forward bends relax your mind due to the increase of blood flow and blood circulation in your upper body and head. When stretching your muscles you release lactic acid that builds up with muscle use, which cause stiffness, tension, pain and fatigue. Practicing yoga postures increase the range of motion and lubrication in your joints. The outcome is a sense of ease and fluidity throughout your body.
Plow Pose –
Does wonders to your body, both physically and mentally. It opens up all the chakras within the body simultaneously, creating balance. Plow pose helps relieve stress and any sleeping disorders when practiced on a regular basis. It stimulates the spinal nerves, increases blood supply and provides healthy nourishment for your internal organs. It’s important to enter this pose slowly, especially if you have any neck injuries. Hold this pose for 30 seconds to start, than gradually increase to a few minutes.
Knees to Chest –
Is a gentle pose that’s great for beginners. It soothes any lower back tension, and helps to improve digestion. With your knees to your chest, the curvature of your spine gently massages the tiny spinal nerves and muscles, which stimulate the nervous system, thus producing an overall calming effect on your mind and body.
Child’s Pose –
Is an excellent resting pose that is a natural therapy for relieving stress, anxiety, depression and insomnia. This calming pose relaxes the brain, and helps to clear the mind of any negative thought. It helps you to focus, and is a good aid for those who suffer from panic attacks. It’s important to breathe deeply into the pose, inhaling positive thoughts, and exhaling all the tension throughout the body. Every breath should calm your mind, and ease any stress or negativity. You can hold child’s pose for at least 10 breathes.
Corpse Pose –
Brings your body, mind and spirit into complete balance. It’s a resting pose that trains your body, mind and heart to be relaxed and tension free, while keeping you wide awake at the same time. It improves circulation, indigestion, regulates blood pressure, eliminates fatigue, and induces calmness of the mind. In corpse pose, you focus on your breathing, and relax every part of your body, including the skin, muscles and blood vessels. This allows you to reach a state of conscious relaxation. You can stay in corpse pose for 5 to 20 minutes.
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