In the 2012 Great British Sleep Survey it was found that the average British person would rate their sleep levels a 5.1 out of 10 with bodily discomfort accounting for 67% of the reasons why people suffer from insomnia. What is more, 77% of those who suffer from insomnia are twice as likely to be in a bad mood and suffer with relationship problems.
Areas with the lowest sleep value included the North and South West, West Midlands as well as the East of England. All of which scored a below average 4.9 out of 10. Moreover, those who take sleeping tablets to prevent insomnia have been on them for over a decade, proving their inefficiency.
The following 9 yoga poses can be really helpful in helping you sleep better.
The Lizard Pose
This pose takes 1 minute and should be done on each side. From a Downward-Facing Dog Pose bring your left foot forward between your hands and lower your right knee to the floor. Once in this position walk your left foot to the outer edge of your mat and place your elbows on a block on the floor.
Standing Forward Bend
This pose takes one minute (10 – 15 breaths). Begin by walking your feet to your hands. With them hip-width apart and with a slight bend in the knees, hold your elbows. Exhale and lengthen down through the crown of your head. When coming up, release your arms and root through your feet. Rise slowly.
Wide-Legged Standing Forward Bend
This pose can be done after coming out of the above standing forward bend. With your feet 4 to 5 feet apart, inhale and lift your chest. Exhaling, fold forward from the hips. Spread your arms wide, coming onto your fingertips with your elbows bent. Place your forehead on a brick. To come back up, root through your feet and make sure to inhale and rise slowly.
Inhale to a Plank Pose and lower to your stomach. Clasp your hands behind your back, exhale and root the tops of your feet into the floor. Inhale as you lift your chest and arms and gaze forward. To get out of the pose, release your hands and exhale. Push back to the Downward-Facing Dog.
Seated Forward Bend
Begin by sitting tall on the edge of a folded blanket with your legs extended. Exhale and stretch your spine long as you fold forward. Whilst keeping your spine lengthened, hold onto your feet and shins with your elbows bent and arms relaxed. Rest your forehead on a brick.
Reclining Bound Angle Pose
This pose should take 2 minutes (20 – 30 breaths). Start by placing a bolster at the base of your sacrum, bend your knees and place the soles of your feet together. Lie back, resting on the bolster and rest your head with a towel or blanket. Your head should be above your heart. Allow the knees to open and relax.
Reclining Hero Pose
There is no need to move from the floor for this pose. Sit on your shins and keep the bolster behind you. Separate your ankles and sit between them. Rest back onto the bolster, supporting your head with a towel or blanket. This pose should take you 3 minutes (30 – 45 breaths).
This is another floor pose for those who are feeling a little sleepy by now. Lying on your back, bend your knees and place your feet hip-width apart directly below your knees. Inhale and lift your pelvis off of the floor. Place a block under your sacrum and open your arms onto the floor in a cactus shape. Finish off by lifting your heart off of the floor.
Finish off your Yoga routine with by lying on your back on the floor. Your arms should be relaxed on your sides and your legs relaxed and loose. Stay in this pose for a minimum of three minutes and a maximum of however long you need. After completing the above Yoga sequence, you are sure to have a good and rested night’s sleep. Reading before bed can also help to aid in the production of melatonin in the brain as well as staying clear of screens from the TV to your smart phone just before going to bed.
Post provided by Discount Supplements, the leading UK suppliers of yoga supplies and cheap protein, supplements for a quick and healthy recovery.