How yoga can contribute to a good night’s sleep

Sleeping is essential and although we all know this, many sleepless people try to sleep through medication. And of course this often works, but removing the cause or proceeding in a natural way is still preferable. Let the body do its work itself. Yoga has some exercises that can contribute to better sleep.

To sleep

During sleep, our body recharges, so to speak, and it is logical that if you do not sleep well on a regular basis, this will have an effect on your functioning. Think about:

• loss of concentration
• be easily irritated
• declining resistance
• eerie feeling

Insomnia can be caused by stress in work and private life, this is one of the most common causes, but also consider depression.

Yet, besides medicines, there are all kinds of options to help you fall asleep. Yoga also has a number of exercises that gently prepare your body for a quality night’s sleep. For some only when the night seems to become sleepless (again), for others a daily ritual. Whatever you choose, what matters is whether you feel good about it.

Some exercises

But before you start the exercises, simply lie down straight, without anything pinching or feeling uncomfortable. Try to focus your thoughts directly on the exercises to be performed.

Lying butterfly

Place a cushion lengthwise behind you and sit with your buttocks against the short side of the cushion. Pull your knees up so that your feet are as close to your buttocks as possible. Then lie down quietly as you exhale, while your back and head land on the pillow. Then place the soles of your feet together and bring them as close to your body as possible. Your bent legs fall outward and you tilt your pelvis. Remain in this position for 3 to 4 minutes, while focusing on calm breathing. Repeat the exercise if desired.

Corpse pose

Doesn’t sound very pleasant, but it feels great. Lie down with your legs and arms slightly apart. The feet fall outwards and the palms point towards the ceiling. Now focus on your breathing and stretch your breathing further and further. Your breathing becomes deeper and longer and you take just a little more time for the exhalation than for the inhalation. Let the body feel gravity. Stay in this position for at least 5 minutes. Many people use this posture to start other yoga exercises in a completely relaxed manner, but it also works as a preparation for sleep.

Reclining hero

Get down on your knees and place a pillow lengthwise behind you (so that your back and head can lie on the pillow in a moment). Make sure your knees stay together, but let your lower legs point slightly outward. This way you can sit between your legs, as it were. Now exhale slowly and lean back and make sure you lie with your back and head on the pillow (don’t arch your back, but try to make yourself as tall as possible). If you cannot get onto the pillow this way, place an extra pillow on top. The arms lie slightly away from the body and the palms point outward. Remain in this position for 2 to 3 minutes. When you have finished the exercise, come up on an inhale (first your back then your head).

Standing forward bend

Stand and place your feet slightly apart (hip-width apart). Now inhale deeply, expand and then slowly lower your upper body to the floor. Make sure your feet remain firmly on the ground.
Stay in this position for about 2 minutes and make sure your breathing is long and deep. Each exhalation should relax a little more. When you have finished, return to the normal standing position with your hands on your hips.

Finally

If you are a little more practiced in controlling your breathing, which is essential in yoga, you can also use the moments of worry to slowly wave them away. Put it into perspective, look at why you are stressed and try to let it go by putting it into perspective. Slowly let the thoughts drift away.