Five Basic Yoga Exercises to Do Sitting on Bed to Help You Sleep

Many people have difficulty falling asleep. If you're mindRepeat this stretch 3 - 5 times in each direction.
is racing, full of ideas and lists-of-things-to do tomorrow,2. Still sitting on your bed, slowly breathe in and raise
it can be hard for you to switch off and rest. Toboth shoulders to your ears. Squeeze them tightly and
function properly during your day, it is vital you giverelax them as you breathe out. Repeat 3 - 5 times.
your body and mind a chance to rest, repair and healEach time, allow your shoulders to relax a bit more.
from the day's busyness. You deserve a good nights'3. Shake your hands for 30 - 60 seconds. Breathing
rest.fully and deeply as you do so. Make sure your jaw is
The gentle art of yoga is the ideal way for you torelaxed and feet resting comfortably on the floor.
unwind after a busy day.4. Brush/stroke down your left arm with your right
Practice these basic yoga exercises to calm and clearhand. Switch and repeat on the opposite arm.
your mind and help you fall asleep easily.5. Lie on your stomach, fold your arms and rest your
1. Neck Stretchescheek on your arms. Observe the raising and falling of
Sit on the edge of your bed relax your arms andyour abdomen as it expands and contracts with each
shoulders. Inhale. Slowly exhale through your nose andbreath. Stay in this position and take 3 - 5 rounds of
lower your head forward to rest your chin on yourdeep abdominal breathing.
upper chest. Feel the back of your neck relax andAt the end of these yoga exercises, slowly return to
soften. Inhale and return your head to centre. Slowlynormal breathing and lie down in your bed.
exhale and lean your head back. Let the jaw relax andWith practice, you will soon find it easier to fall asleep
be aware of the gentle stretch on your throat. Breatheand have a good night's rest.
slowly and deeply. Slowly return head to centre.