If you find it increasingly difficult to fall asleep at night due to the stress of the day, try these three simple exercises instead of scrolling through social media before bed. You'll be surprised at how much deeper and more restful your sleep will become.
1. Viparita Karani (Legs Up the Wall Pose)
This pose is perfect for relaxation, stress relief, and relieving the fatigue that comes from sitting or standing for long periods (as well as after air travel and long walks). Viparita Karani helps with varicose veins and, pleasantly enough, activates rejuvenating processes in the body. It can be practiced by people with hypertension and heart conditions. Being in this pose improves cerebral blood circulation.
Contraindications include glaucoma and menstruation. To perform the pose: Place a bolster or a couple of pillows under your lower back. The entire back surface of your legs should be pressed against the wall, with your palms facing up and resting passively on the floor. Open and lift your chest as much as possible.
2. Halasana (Plow Pose)
This asana strengthens the nervous system, enhances cerebral blood circulation, improves memory and concentration, and stimulates the pituitary gland. It also stimulates digestion and improves the functioning of the reproductive organs while providing rest to the cardiac muscles. Contraindications include menstruation, pregnancy, neck injuries, neck and shoulder pain, atherosclerosis, asthma, and hypertension. To perform the pose: From Viparita Karani, lift your hips slightly higher and place your legs behind your head. Lift your hips towards the ceiling, engage your thigh muscles, and keep your legs straight at the knees. Balance on your toes and avoid moving your neck.
3. Supta Baddha Konasana (Reclining Bound Angle Pose)
This asana helps with abdominal pain and relieves heaviness in the stomach when practiced after a meal. It alleviates discomfort during menstruation and tones the urinary system. It is recommended for pregnant women. Contraindications include knee injuries. To perform the pose: Lie on your back, bring your heels close to your groin, and let your knees drop to the floor. Relax with each exhalation. Note: It's important to consult with a qualified yoga instructor or healthcare professional before attempting these exercises, especially if you have any pre-existing medical conditions or concerns.