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6 Easy Exercises For A Good Night Sleep

Sleep Helpful Exercises
Sleep Helpful Exercises

Having trouble in sleeping, can't sleep properly. It's a very common issue among teenagers. Blue light emitted from phones and laptops disturbs the circadian rhythm, that helps you sleep. 

But don't worry, these six yoga poses helps to relax your body and get you a good night sleep. The postures will loosen up your body and mind, however, the best thing with these poses is that you can do them all in bed before sleep.



6 On-Bed Yoga Poses For A Good Night Sleep:


1. Child’s Pose (Balasana)

Balasana
Balasana

Bow down on the floor and contact your toes to one another as you sit on your foot rear areas. When you are comfortable, spread your knees hip-width separated. Inhale. Bend forward, and lay your middle between your thighs as you breathe out. Focus on the breathing. And after a few minutes come back to your normal posture. 

Precautionary measures: 

These are a few of alert to be considered before you do this asana. 

A). In the event that you think that it's troublesome or uneasy to put your head on the floor, you can use a cushion for comfort. 

B). Not to be performed during bowel disorders.

C). Patients with hypertension must not perform this asana.

2. Supported Half Frog Pose (Ardha Bhekasana)

Ardha Bhekasana
Ardha Bhekasana

Lie on your belly. Press your forearms against the floor and lift your head and upper chest. Bend your right knee 90 degrees and bring the heel toward the same-side buttock with the help of your hands holding your leg, such that the base of your palm should be pressing the top of the foot. After a few minutes put the leg down and repeat the step with your other leg. Mind that square your shoulders with the front of the mat and don't collapse into your left shoulder. Rather, push down with your elbow to lift your chest. Perform for a few minutes and then come back to your normal posture. 

Precautionary measures: 

These are a few of alert to be considered before you do this asana. 

A). Must not be performed during High or low blood pressure, Migraine, Insomnia

B). Low back, neck or shoulder injuries.

3. Reclining Bound Angle Pose (Supta Baddha Konasana)

Supta Baddha Konasana
Supta Baddha Konasana

Lie Flat on your back. Bring the bottoms of your feet together with legs bent. Place a cushion under the two thighs if needed. Place your hands on stomach. With eyes shut and jaw lose, draw your attention to your hands laying on your stomach and breathe gently for a few minutes.  Focus on breathing gently. Now remain in the posture for up to a moment, breathing gently and slowly come back to the original posture.

Precautionary measures: 

These are a few of alert to be considered before you do this asana. 

A). Injuries like - Knee injuries, Pain in the lower back, Shoulder injury, Hip injury

B). Pregnant women can prevent or could perform this asana under the supervision. 

4. Wind-Relieving Pose (Pawanmuktasana)

Pawanmuktasana
Pawanmuktasana

Lie flat on your bed with a pillow behind your head if needed. Take a full breath and as you breathe out, bring your knees towards your chest, and press your thighs on your belly. Catch your hands around your legs as it seems you are hugging your knees. Hold fingers around your knee or behind the knee of your bent leg. With eyes shut and relaxed jaw, inhale gently. Hold the asana while you breathe gently. Then after few after minutes, exhale and leave the posture, back to normal. 

Precautionary measures: 

These are a few of alert to be considered before you do this asana. 

A). This asana must not be performed by people with any stomach problems such as a hernia, piles, surgery etc. 

B). Pregnant women must avoid doing the asana.

C). Must not be performed by people with heart disease and any joint injury.

5. Supported Reclining Twist (Supta Matsyendrasana) 


Supta Matsyendrasana
Supta Matsyendrasana

Lie flat on your back. Touch your stomach muscles. After then breathe in and bend your knees as you lift your feet off the floor. Broaden your arms straight out at shoulder level and turn your face to the opposite side. With eyes closed and body relaxed, breathe gently remain in the posture for few minutes. After a few minutes switch your leg, with your head position to the other side. Repeat the process two to three times and then get back to your normal position.

Precautionary measures: 

These are a few of alert to be considered before you do this asana. 

A). Avoid practicing this asana if you have severe problems in your lower back.

B). Avoid if you are pregnant or perform this asana under guidance.

C). Avoid this asana if you have had surgery of an internal organ.

6. Corpse Pose (Shavasana)

Shavasana
Shavasana

Lie flat on your bed and allow your body to rest with hands by your sides or on the stomach as you like. You can put a pillow under your upper thighs or behind knees for more comfort if needed. With eyes shut and body relaxed, take a deep breathe filling your gut(stomach) and then breathe out by loosening up your chest and gut. This breathing process is popularly known as Dirgha pranayama (Complete Breath). Continue this wave-like process to calm your body and allow you to sleep well.

Precautionary measures: 

This asana is completely safe and can be performed by anybody and everybody. 

On the off chance that you are pregnant, it may be a smart thought to rest your head and chest on support for greater comfort.

Conclusion:

Sleep disorders are very common among teenagers and its very difficult for them to have a good night sleep, which leads to a heck of tiresome next morning. Sleep disorders lead to serious threats to the human body and can even lead to serious depression.

But as a solution, One can perform these easy on bed exercise for a good night sleep and shine the next day. The exercises mentioned above are good for digestion also and are certified by yoga gurus. These exercises hardly take 8-10 minutes but are immensely helpful.
6 Easy Exercises For A Good Night Sleep 6 Easy Exercises For A Good Night Sleep Reviewed by Piyush Narayan on November 21, 2018 Rating: 5

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