You Can Try These Yoga Movements For Better Sleep Quality

If you find it difficult to sleep, there are many ways you can help you sleep. One healthy way that can be done, namely yoga. There are several yoga techniques and movements that you can do every night to help you sleep well. This yoga movement can be done in just minutes to trigger the body’s natural sleep process. In the meantime, perhaps you need to Read this yoga health and physical education as well.

Here are the yoga movements to sleep better:

1. Functional squat

Start with an upright position. Spread the distance between your legs to parallel with your hips, stretch your arms so that they are parallel to your shoulders, then begin slowly to squat position. Maintain a heavy weight on your heels.

If you experience difficulty in a squat position without lifting your heels or feeling like you want to fall, you can hold onto something safe, such as the edge of your bed so that the position is more stable.

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

2. Warrior with one side bend

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

Lift 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 again as before. You can repeat the same movement on the other side.

3. Supine bent-knee twist

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

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