Exercises to help you sleep well
The movements in the exercise help promote blood circulation, reduce stress and relax the body. Performing the postures in the yoga exercise below before going to bed will help you fall asleep easier and sleep more deeply.
Lizard Pose
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From downward dog, stand with your arms shoulder-width apart and your legs hip-width apart, pressing your body into an upside-down V shape. Step your left foot forward and place your elbows on a yoga block or the floor. Hold for 1 minute, then step your left foot back and return to the starting position. Repeat on the other side.
Grasshopper Pose
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Lie face down on the floor with your legs straight and your arms by your sides, palms facing up. Lift your head and upper body off the floor, raise your arms parallel to the floor and clasp your hands together. Raise your chest as high as possible, hold for 1 minute, then lower yourself back to the floor to return to the starting position.
Standing bent over
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Stand straight on the floor with your feet hip-width apart. Raise your arms above your head, inhale and bend forward. Exhale, bend down and clasp your arms above your head. Hold the position for 1 minute while breathing deeply and then stand up straight to return to the starting position.
Headrest leg extension
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Sit on the floor with your legs straight. Bend your left knee so that your left foot touches your right thigh. Exhale, bend forward, hold your right foot with your left hand, place your right hand on your hip and rest your head on the yoga block. Hold the position for 1 minute while breathing deeply. Then, straighten your left leg to return to the starting position and repeat this movement but on the other side.
Lean back and relax
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Place a body pillow at the base of your tailbone. Bend your knees and bring the soles of your feet together. Lie back on the body pillow with your arms resting comfortably and your head resting on a blanket so that it is higher than your heart. Allow your knees to spread wide and lie completely relaxed for 2 minutes.
According to TNO
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