If you often have a trouble falling asleep, know that you’re not alone. A lot of people toss and turn for hours in their beds before you finally drift off and get some rest too.

When this happens to you on a regular basis you can end up feeling constantly tired during the entire day, and you may turn to a lot of coffee or sugar in order to keep yourself up and awake, and this can even result to a severe depression and weight gain. This can be a serious issue!

Your Body Will Change

Your Body Will Change

So this is why, doing the following yoga positions before you go to bed will help you fall asleep with ease, an actually stay asleep. They are all pretty simple to do, so even if you haven’t done any yoga in the past and believe that you’re not much of a flexible person, you can master this without any problems whatsoever.

Each day more and more scientific studies have shown the health benefits the yoga can have on the sleep, so why don’t try it for yourself? You have nothing to lose.

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Just remember that the first time you do these positions you shouldn’t stay in them for too long, one minute is more than enough. Later on, once you’ve mastered them well, you can stay in one position for five or even more minutes.

  • Balasana – child’s pose – if you have issues with your knees, this pose is probably not a good idea for you. But, for the rest of you, this pose is excellent if you want to relax your nervous system, shoulders, back, belly, and your mind as well. If your rear end cannot reach your heels, don’t stress about it, just get a blanket, fold it a couple of times and put it in between. This way you can really just let go. Stretch your arms out in front of you or just put them in a relaxed pose at your sides. Set an alarm so you will know when to come out of the pose. When you’re doing this pose, make sure you breathe deeply, especially into the back.
  • Supta baddha konasana – bound ankle reclining pose – some people tend to call this pose the butterfly pose. You are lying on your back, you prop up your knees, place the soles of your feet together and let the knees gently fall to both sides. Most of the people can’t lie flat on their back in order to do this pose. The knees will always be at least a few inches off of the ground. So, in order to relax, put a stack of books or a rolled up blanket under each knee. Let your arms at your sides, be totally relaxed, and breathe deeply into your lower stomach.
  • Back roll – lying on the back, take a good hold of your knees. Rock gently from one to the other side, because this is a great way to stretch out and give your lower back a massage after a long and hard day. Make your legs and feet relax completely. All the while, make your shoulders melt into the ground, don’t keep them tense while you’re moving the knees. And of course, don’t forget to breathe deeply.
  • Supta matyendrasana – reclining spinal twist – get your back flat on the floor, prop your knees up and let them fall to your right side. Stabilize your legs by holding your left thigh with your right hand. At the same time, stretch the opposite arm and turn your head in the same time, both in the opposite direction. Then, repeat this pose to the other side. Breathe deeply and loosen up those shoulders!
  • Matsyasana fish pose – put your back flat on the floor, with your legs on the floor too, take your hands and put them both under your rear end. And you slide, press the lower arms to the ground and bend the elbows. To feel the full effect, lift your upper body upwards and open your chest. You can hold your head however you feel comfortable, you can either hold it up or simply let it down towards the ground. Take deep breaths, five to ten, gently pull out the arms from under you and lie flat on the floor again to enjoy the full sensation in your chest.