4 Yoga movements so you sleep better & bull; hello healthy

Some say that a glass of warm milk can help sleep faster, and there are also people who fall asleep faster by means of meditation. There are indeed many ways that can help to sleep and you have to find the one that suits you best.

Lack of sleep can have a negative impact on our bodies. Apart from feeling tired and unable to concentrate, lack of sleep can also increase the risk of several diseases, such as obesity, depression, fever, diabetes, heart disease, and stroke.

If you find it difficult to sleep, there are many ways you can help you sleep. One of the healthy ways that can be done, namely yoga. There are several yoga techniques and movements you can do each night to help you sleep soundly. This yoga movement can be done in just a few minutes to trigger the body's natural sleep process.

Yoga movements to sleep better

1. Functional squat

Start in an upright position. Extend the distance between your legs so that they are parallel to your hips, extend your arms so that they are parallel to your shoulders, then slowly begin to squat. Keep your weight on your heels.

Source: http://www.manaeducationcentre.org.nz/

If you are having trouble getting into a squat position without lifting your heels or feel like falling, you can hold onto something safe, such as the edge of your bed for a more stable position.

Take three deep breaths in a squat position. Focus on relaxing your lower back each time you exhale. If you experience discomfort or pain in your ankles, knees, or shins, try increasing the distance between your legs.

2. Warrior with one side bend

Start in a standing position. Slide your right foot back, resting on the heel and the position of the toes pointing out. Bend your left knee until it is perpendicular to your left heel and keep your right leg in a straight position. If you have trouble balancing, you can place your left hand on the bed or wall, but not on your hip.

Source: https://www.verywell.com/flow-sequence-of-8-classic-standing-poses-3567186

Raise your right hand above your head and stretch your right side, then inhale. Then maintain that position and exhale your breath. Then inhale again and position your right hand back to normal. You can repeat the same movement on the other side.

3. Supine bent-knee twist

Start in a lying position with your legs outstretched and arms at your sides. Place a pillow under your head if desired. Lift and hug your left knee towards your chest and inhale.

Source: https://www.yogaasan.com/supta-matsyendrasana-supine-spinal-twist/

Then exhale slowly as you gently pull your left knee toward the right side of your body. Take two deep, deep breaths, then you can repeat on the other side.

4. Diaphragmatic breathing and backward-count meditation

Start in a lying position and place one pillow over your head and one under your knees. Close your eyes, inhale deeply and slowly through your nose. You should be able to feel your entire chest wall expand to the bottom ribs. Exhale slowly in a countdown of 20 to 1 and feel your chest wall return to its original position.

Source: http://breatheinlife-blog.com/sleep-better-with-six-minutes-of-bedtime-yoga/

After you exhale slowly, try to tighten your abdominal muscles to see if there is any remaining air to be expelled. After that stop for a moment before starting to inhale again. Try to lengthen and deepen your breath with each breath. You can repeat this up to 30-40 breaths.