Practicing yoga regularly can help relax the nervous system, reduce stress and balance hormones - important factors that help you sleep better.
Here are 4 yoga poses that help reduce sleep disorders, proven by science.
Baby pose
According to research from the Journal of Sleep Medicine, baby posture helps reduce cortisol levels (stress hormone), improves relaxation and supports deeper sleep.
How to do it:
Kneel on the mat, bringing your buttocks up to your heels.
Bend forward, placing your forehead on the floor, with your arms extended forward.
Take a deep breath and hold the pose for 1-3 minutes before going to bed.
Benefits: Reduces stress, relaxes the body and makes sleep easier.
Wall-legged pose
This pose helps increase blood circulation to the brain, regulate blood pressure and reduce heart rate, thereby helping to improve sleep.
A study by the American Yoga Association shows that the wall-back leg pose helps stimulate the optic nerve system, putting the body in a deep relaxation state, ideally for easy sleeping.
How to do it:
Lie on your back against a wall, lift your legs straight up and rest against a wall.
Keep your arms relaxed by your sides, breathing slowly and deeply.
Hold the pose for 5-10 minutes before going to bed.
This pose helps relax the nervous system, reduce anxiety and improve blood circulation.
Back butterfly pose
This pose helps relax stiff muscle groups during the day, especially the hip area, helping the body enter a deep state of relaxation.
How to do it:
Lie on your back on the mat, bend your knees and place your soles close together.
Relax your knees to the sides, forming butterfly petals.
Place your hands on your abdomen or extend your arms to the sides, breathing deeply and holding the pose for 3-5 minutes.
Benefits: Reduces muscle tension, relaxes the mind, and supports deep sleep.
dead body pose
According to research from the Stanford Sleep Research Center, the Savasana pose helps activate the contrasting nervous system, reduce neurological stress and put the body in a state of maximum relaxation, making sleep easier.
This pose helps calm the mind, reduce excessive thinking - a common cause of insomnia.
How to do it:
Lie on your back on the mat, with your feet shoulder-width apart, and your arms down to your sides.
Close your eyes, breathe slowly, and focus on the relaxation of each part of your body.
Hold the pose for 5-10 minutes before going to bed.
Benefits: Reduce stress, relax the nervous system and improve sleep quality.
