Research has shown that the number of people that suffer sicknesses caused by lack of sleep is increasing by the day. We have a lot of stressors out there and many of them deprive us of a restful night sleep. These are coupled with some habits that we have come to form in the course of our work and daily living.

Woman doing Yoga 

If you are among the people that suffer from lack of sleep and purposeful rest and relaxation, there are some yoga poses that will help you overcome these. These restorative yoga poses, coupled with very deep mindful breathing, will take you into a very relaxing rest and night sleep. They are postures that both yogis and non-yogis can apply anytime they deem fit. They can be achieved in the comfort of people’s homes with little equipment that could be improvised in the home. The advice is for you to move from one pose to the other, until you are done, with some minutes of rest in-between. 

Seated Wild Angle Pose

Here, you have to sit down and spread your legs apart. Then, place the pillow directly opposite your torso in a horizontal manner. When you are in this position, sit up tall and inhale. After this, exhale and from the hips angle, start folding forward with your hands coming in front till you rest your entire upper body on the pillow. You can also bend both knees in a soft manner if you experience any discomfort folding forward or standing tall. After the session, breathe on the pillow for at least 10 times.

Reclined Bound Angle Pose

This is one of the most beneficial poses when it comes to restoration. With this, the lower back is completely released, blood pressure is lowered and anxiety and insomnia relieved. This will also go a long way to make the chest and hips open, and also to increase the circulation of blood in the regions of the abdomen, calming the mind in the process. This could be achieved with a bolster or not. But if you prefer to use one, fold a blanket under your head and cover your eyes with something.

Supine Spinal Twist

After the reclined bound angle pose, do not move away completely. Just stay on your back with the pillows as your support and use your hands to move your knees together. Get them to the left side while your arms are dropped wide by the side with the palms facing upwards. Consider a situation where your breath drops down your spine, and each exhales release tension. Continue in this posture for one minute and move to the other side after one minute. Repeat the same thing before getting up.

Locust Pose

Support your belly and hips with a pillow and bring your head towards your stomach. Gaze down, while allowing the back of the neck to remain in a straight position. Get your fingers interlaced at your back. When you are on this position, you should exhale, take your arms behind, lift them towards the ceiling, and touch your toes as you stretch onto the mattress. After this, exhale, maintain the height, inhale, bring up the chest and head, and look forward and towards the back of the neck. Exhale, remain in position, stretch the body and breathe 10 times. Exhale again, bend down again, and release your hands towards the side.

Women on stability ball.

Legs up The Wall

Now, many people have listed this as one of the easiest exercises within this yoga flow, and many people enjoy doing it. The irony of it all is that it also seems to be one of the most beneficial - talk about great and beneficial things coming in simple and easy packages. This is one mild yoga pose. Your lymphatic and other lower body essential fluids are rightly drained into your abdomen by the slight elevation achieved when a blanket is folded under the hips during this pose. These fluids when not drained can cause swollen knees, tired knees and can also make the pelvic organs to congest. With this pose, energy is increased, lower back pain is relieved, menstrual pain is soothed and headaches are reduced.

Child’s Pose

Did you experience a very long and excruciating day at work? This is actually the time for you to curl up in a ball and experience the comfy feeling it comes with. This is one pose that can last for as short as 30 seconds, and as long as you wish. Now, the entire timing will depend on the amount of time it takes you to achieve the relaxing posture and maximum comfort. This pose is seen as a pose for resting. However, it will also give you the benefit of stretching your thighs, ankles, hips and the shoulders. Another benefit of this pose is what it does to the back and neck, relieving all forms of pains in those areas. The brain is also calmed and the stress and fatigue reduced when the torso is properly supported. When you are in this position, just close your eyes, take a deep breath and the entire stress will melt away.

Corpse Pose

This is the next pose you should move to after the child’s pose. Many people see it as an easy thing to achieve. But with this, your mind will be calmed down and your body properly relaxed.  This will also go a long way to reduce the blood pressure and relieve you of headaches, fatigue and insomnia. The great thing is that you gain all these benefits with or from a pose that does not involve any physical exertion. The pose also cools down your body temperature, so you may need a blanket or sweater around.

Cat-Cow Pose

Now, you have to get onto a tabletop position on all fours. Achieve this, placing your hands under your shoulders, with your knees under the hips. Lift up your tailbone and head while inhaling with your pine brought down and the chest opened up. This will lead you into a cow pose. After that, exhale, let your tailbone in, curl the spine and bring down your head to achieve a cat pose. This should be done back and forth for about 3 times before you move unto the next pose.

Yoga posture women wellness

Upward Dog

Move unto the upward dog pose by getting into a low hover position and moving your arms, while your upper body is being lifted up. Also, form an arch in the upper back while you lift and open the chest. While on this, make sure to extend your legs completely. Ensure that the upper part of your feet is placed against the mat and that the thighs are a few inches lifted off the mat. Remain on this position and breath, and then get unto the next pose.

Author Kaya Johnson is an interpreter from Yorkshire, UK. She is also fond of traveling and writing. Apart from her main field of work, she enjoys composing pieces on various topics related to health, traveling, technology, lifestyle etc.