Yoga has many benefits for different functions and organs of your body. When these benefits are maintained over a long period of time, sleep quality improves. Regular yoga practice provides stimulation to different areas of the brain, with the result being good sleep.
- Meditation pose
The Meditation pose is suitable for beginners because it is easy to do and widely used around the world.
According to yoga instructors, yoga meditation is best practiced in the morning when the human soul is still fresh or we can meditate before going to bed to relieve stress after a day of work, helping to sleep better.
Proceed as follows:
– Cross your legs so that the sole of the right foot faces the inside of the left thigh, and the sole of the left foot faces the right calf.
– Keep your neck and back straight, clasp your hands together, and place them in front of your chest.
– Close your eyes, then relax your body and don’t think about anything else, focus on breathing. Stay in this position for about 15-30 minutes, or longer if possible.
Meditation pose (Source: Internet)
2. Camel yoga pose
Camel Pose is a beautiful backbend that supports:
It enhances flexibility, effectively reduces back pain, helps improve the digestive system, strengthens muscles, and reduces belly fat.
Especially for women who often have stomach pain during red periods, this exercise also helps you avoid stomach pain.
Proceed as follows:
– Prepare in a sitting position on your knees and heels.
– Raise your body to your knees slowly, putting all your body weight on your knees.
– The heel creates a line perpendicular to the ground or rests against the tip of the toe.
– Bend your body backward while breathing deeply, touching your ankles with your hands.
– Stretch your body backward and tilt your head until your abdominal muscles stretch.
– Initially, you should hold the position for 20 to 30 seconds, then increase it to 60 seconds.
– Return to the preparation position, and repeat the movement about 10 times.
Camel pose (Source: Internet)
3. Bridge Pose
The bridge yoga pose helps gently stretch the back and legs while reducing stress. It reduces feelings of anxiety and headaches and is even one of the most effective therapies to reduce high blood pressure.
Proceed as follows:
– Start by lying on your back. You can fold a scarf and place it under your shoulders to protect your neck. Bend your knees and place your feet on the floor so that your feet are as close to your buttocks as possible.
– Exhale and lift your hips off the ground. The knees and feet form a straight line perpendicular to the floor. Tighten your elbows. Hold your arms straight up on either side of your waist.
– Breathe regularly in this position. Hold for a moment. Inhale as you lower.
Bridge yoga (Source: Internet)
4. Upward Facing Dog pose
This is a strong backbend movement that helps stretch the abdomen, chest, and shoulders and increases the strength of the arms and spine, thereby reducing the risk of low back pain… At the same time, it helps expand the chest and shoulders.
Proceed as follows:
– From all fours (table) position, exhale and slowly lower your body to the floor
– When the body lands, inhale, straighten the arms, and at the same time, change the position of the legs, from toes touching the floor to placing the whole instep facing the floor. Don’t let your thighs touch the floor during the movement
– Open your chest toward the ceiling as you straighten your arms. Eyes look up but it is not necessary to tilt the head back
– Keep your legs in that position and drop your hips to the floor. At this time, the palms and feet are the only things touching the floor
– Keep your shoulders in line with your wrists, and don’t stretch your neck too much
– Hold the position for about 30 seconds, then slowly exhale and move to a downward-facing dog position
Upward Facing Dog pose (Source: Internet)
5. Position of Pugging knees in front of the chest
Even though it is a simple yoga pose, it is very effective in reducing lower back stress, increasing spine flexibility, stimulating the digestive system, and improving blood circulation for better sleep.
Proceed as follows:
– Lie on your back on a yoga mat with your legs straight and your arms on either side of your body.
– Bend both knees up to your chest, and use both hands to hold the knees or grab your lower legs.
– Hug your knees close to your chest, feel your lower back stretch, and press close to the mat. You can hold on by wrapping your hands around your shins or holding on your ankles.
– Breathe in deeply, then exhale, trying to pull the pillow closer to your chest when exhaling. Maintain slow and even breathing.
– Hold this position for about 5–10 breaths. Focus on the feeling of relaxing your lower back and spine.
– You can gently shake the left and right sides to massage the lower back.
– Relax: Release your arms, return your legs to the original position, straighten your legs, and rest for a few seconds before switching to another position or repeating the movement if desired
Position of Pugging knees in front of the chest (Source: Internet)
6. Twisted lying position
– Lie on your back on the mat. As you inhale, pull your knees into your chest.
– As you exhale, extend your arms to the level of your shoulders and let your knees bend to one side, stacking your knees on top of each other.
– As you breathe through the twist, check your body and make sure none of your shoulder blades are pulling up off the ground.
– Stay here for at least 5 deep breaths and lift your legs back to your chest as you inhale, pressing into your arms to help move them, and then release them to the other side.
– Do the same with the other side.
Twisted lying position (Source: Internet)
7. Baby pose
Baby’s pose not only has the effect of resting, and switching between positions but also helps relax the body and relieve stress and fatigue after busy working hours. Therefore, most of the time, this movement is usually done at the end of a workout session or whenever you need to rest to recover.
This exercise helps massage and tone the abdominal organs and acts as an excellent stimulant for digestion while also calming the mind.
The process is as follows:
– Warm up by kneeling on the floor and sitting on your heels. When you feel comfortable, open your knees and hips. Breathe evenly.
– Bend forward between your thighs. Expiratory. Notice that your head and toes touch the floor, and your neck relaxes.
– Slowly open your hips and relax between your thighs.
– Stretch your arms straight forward, palms facing down, or you can also stretch your arms straight back, along your back, palms facing up.
– Relax your shoulders. Feel the weight of your shoulders, your belly relaxing on your thighs.
– Hold the pose for about 30 seconds to 1 minute or longer, depending on your ability.
– Relax, breathe evenly, and slowly lift your body to return to the prepared position.
Baby pose (Source: Internet)
8. Corpse Yoga Pose
Although this yoga pose is simple, it will help us relax the whole body, soothe the mind, and relieve internal frustrations. At the same time, it restores energy and gives the practitioner a refreshing feeling.
Proceed as follows:
– Lie comfortably on the mat, legs spread shoulder-width apart, arms parallel to the body.
– Close your eyes, rest, and focus on breathing evenly.
– Let your mind and body take a break from fatigue and stress, calm down, and restore energy.
– To get out of the pose, slowly shake your fingers and toes and do a few stretching movements of your arms and legs.
Then turn your body to the side and gently push yourself to sit up.
Corpse Yoga Pose (Source: Internet)
In addition to practicing Yoga, to get good sleep, sleep deeply, and wake up alert, you need a comfortable sleeping environment, remove electronic devices before bedtime, and supplement adequate nutrients to a Healthy body.