We've talked a lot about Yoga around here. This ancient meditation practice that emerged in India brings self-knowledge, reduces stress, improves breathing, makes muscles stronger and more flexible, among other benefits. The first effects are noticeable in three months. But, did you know that the technique also improves sleep? We have selected 5 Yoga postures to end insomnia. Easy to implement, they can be put into practice even by those who have never taken a class. Discover and choose yours.
1 – Uttanasana (Standing Forward Bend)
Standing up, place your hands on your hips and keep your body straight. From the hips, bend your body forward with your hands on your waist, legs straight and go down as far as you can. Release your body during exhalations to try to place your hands behind your legs or on the floor. Get out of the position with your hands on your hips and slowly come up.
Why is it good? Decreases anxiety.
Other benefits: relieves headache and sinus symptoms.
Lenght of stay: 1 to 3 minutes.
2 – Janu Sirsasana (Head to Knee)
Sitting down, stretch your legs in front of you. Keep your right leg close to your torso and place the sole of your right foot on the inside of your other thigh. Try to touch your left foot with both hands, try to support your abdomen on your thigh and your head on your leg. Repeat the exercise on the other side.
Why is it good? Decreases anxiety.
Other benefits: relieves headache and menstrual cramps.
Lenght of stay: 1 to 3 minutes.
3- Setu Bandha Sarvangasana (postura da ponte)
Lie on the floor, bend your knees, fix your feet on the floor, keep your arms also on the floor and keep them close to your hips. Lift your tailbone carefully to keep your shoulders and head on the floor. Tighten and lift your glutes. Place your hands below your pelvis and stretch your arms.
Why is it good? Reduces fatigue.
Other benefits: improves back and head pain, strengthens the legs, regulates pressure and stimulates the thyroid, lungs and abdominal organs.
Lenght of stay: 30 seconds to 1 minute.
4 – Salamba Sarvangasana (Shoulder Landing)
Lie on the floor, leave your arms open, bend your knees and bring them to your forehead, all with your head on the floor. Keep your elbows fixed on the floor, support the base of your lower back with your hands and stretch your legs towards the ceiling, keeping your glutes firm and feet extended.
Why is it good? It relaxes the mind and reduces symptoms of stress and depression.
Other benefits: strengthens abdominal organs and the thyroid.
Lenght of stay: start with 10 seconds and gradually increase the time.
5 – Halasana (Plow Pose)
The Salamba Sarvangasana pose is the foundation of the Plow Pose. Stretch your legs towards the ceiling, bend your torso slowly, directing your legs towards the back of your head. Support your hands behind your back, or else, link them and pull to the opposite side of your legs. If possible, put your feet on the floor.
Why is it good? It reduces stress and fatigue, relieves pain in the spine and headache and alleviates sinus symptoms.
Lenght of stay: 1 to 5 minutes.
Did you know that Yoga is also good for insomnia sufferers? Practice one of these postures today. Then tell us how much your sleep has improved.
- Text written by Sumaia de Santana Salgado from the Eu Sem Fronteiras Team.
