If you have a difficulty to fall asleep, you are not the only one, there are a lot of people, who face up with the same difficulty, before finally falling asleep and getting rest. If you experience the same difficulty constantly, you will feel tired every day, thus consuming a lot of coffee and sugar in order to stay awake, which in turn will lead to weight gain.
If you do the yoga exercises for the first time, you should do them for a minute. Later, you can increase the time to 5 minutes or more.
Child’s Pose – Balasana
If you experience knee pain, this yoga exercise will not be adequate for you. For the others, this exercise will help them calm down their back, nervous system, shoulders, stomach and mind. If the rear end does not stretch out to the heels, roll a blanket and put it under the bum. You can either relax the arms on both sides or you can stretch them out. In order to know when to end up the pose, you can set up an alarm. While doing the Balasana pose, make sure you breathe deeply, particularly in the back.
Bound Angle Reclining Pose – Supta Baddha Konasana
This pose is also known as a butterfly pose. Lie on the back, hold up the knees, put the knees soles together and let the knees fall aside. Some people cannot lie flat while doing this pose, so their knees will be some inches above the ground. In order to calm down, place a rolled blanket, a pillow or a stack of books beneath the knees. Stretch the arms on both sides and relax. Make sure you breathe deeply while doing the pose.
Lie on the back and hold up the knees (as shown on the picture above). Move from one side to another slowly. This exercise is excellent for stretching and massaging the back. Moreover, it is great for the feet and legs to relax. In addition, while doing this let the shoulders touch the ground, without making the knees tense. Make sure you breathe deeply.
Reclining Spinal Twist – Supta Matsyendrasana
Lie on the back, hold up the knees and let the knees fall aside. You can regulate the legs by holding the left one with the right hand. While doing this, stretch out the left arm on the left side, and turn your head on the left, too. Relax the shoulders by placing them on the ground. Make sure you breathe deeply. Finally, repeat the pose on the other side.
Source: MyLifestyle Tips