In order to prevent insomnia and improve your sleep here we are going to give you several movements you should do every night before you going to sleep.
For these movements you need only a minute everyday, a timeframe that can change and grow day by day. It is very important by the end of the practice to hold every pose for about five minutes or more.
You should keep your legs together and draw your bottom backwards, towards the heels. After that extend your arms long in front of you and keep track of your time by using a stopwatch. You need to take deep breaths as you extend through the back.
Bound Angle Reclining Pose
Lie flat in your back and pop the knees upwards and than bring the feet soles together and let the knees fall the ground on each side.
Under each knee use a stack of books to keep the knees fixed. You should take long breath and draw navel in while doing it.
You should lie flat on you back and wrap the knees together. After that grab your shins and move side to side slowly. You need to keep your shoulders flat on the ground and don’t put extra pressure on them.
Reclining Spinal Twist
You need to lie on the back and prop up your knees. After that allow the knees to swing all the way to the right side. You need to hold left thigh with right hand and extend your left arm out to the left. Turn your head slowly to the left.
Lie on your back and extend the arms by your side. You need to face your palms downwards and draw then near the buttock. You should press the lower arms and bend the elbows.
You need to lift upwards only with your upper body. Breathe deeply 5-10 times and after that release.