Yoga is a form of exercise that helps to reduce muscle tension and pain. Although yoga exercises may seem simple, they are very effective in improving sleep quality. Let’s join Debametulam.com in listing the 13 most effective yoga exercises to increase height before sleeping.
Reclined Spinal Twist Pose
The Reclined Spinal Twist Pose is an excellent option to relax the spine, stretch the hips, chest, shoulders, and upper back. In terms of therapy, this pose reduces tension and rejuvenates the body’s energy.
The instructions for performing the Reclined Spinal Twist Pose are as follows:
- Lie on your back with your knees bent and feet flat on the floor, arms out to the sides to form a T-shape with your body (you can use a pillow or blanket to support your neck).
- Fold your left knee and slowly bring your left foot over to the right side until your left foot touches your right thigh.
- Gently twist your hips to the right along with your left leg. Keep the upper body in the same position lying on your back.
- Place your left hand in the same position, and put your right hand on your left knee, pressing lightly on the floor.
- Hold this position for 5-10 breaths, then straighten your left leg and return to the initial lying position.
- Repeat the same process with the right leg, alternating between the two legs.
Performing Corpse Pose can promote sleep quality. This method involves sequentially releasing tension from each part of the body, bringing physical and mental comfort.
Here’s how to perform the Corpse Pose:
- Sit straight on a mat, bend both legs and keep your feet on the floor.
- Slowly tilt your body backwards until your entire back touches the floor, straightening both legs.
- Rotate your arms outward and straighten them.
- Hold the pose for a maximum of 5 minutes while taking deep breaths.
- To end the pose, gently roll onto one side, making sure your head lifts off the floor last.
The Cat Stretch Pose
The Cat Stretch Pose is an excellent exercise for when the body needs rest. It helps improve posture and balance, making it very beneficial for people with back pain
To perform the Cat Stretch Pose, follow these steps:
- Start in a tabletop position with your hands and knees on the ground, your back parallel to the floor.
- Slowly push your belly and back upward, keeping your shoulders and knees in place, and your head slightly lowered toward the floor.
- Hold this position for 1-2 minutes and combine it with the Cow Stretch Pose below.
Cow Stretch Pose
The Cow Stretch Pose helps warm up the body, stretch the back and neck, and strengthen the abdominal organs. When combined with the Cat Stretch Pose, it helps to make the spine more flexible and reduce tension in the body.
To perform the Legs Up the Wall pose, follow these steps:
- Sit with your right hip touching a wall.
- Slowly lie down on your back and swing your legs up the wall so that your buttocks are touching the wall.
- Keep your legs straight up and rest your arms on your sides.
- Relax and breathe deeply, holding the pose for 5-15 minutes.
The Legs Up the Wall pose
The Legs Up the Wall pose has numerous benefits for the body, including promoting relaxation and reducing stress and anxiety. It also helps improve circulation, digestion, and sleep. This pose is an excellent way to soothe the mind and body after a long day or during times of high stress.
The steps to perform the Legs Up the Wall pose are as follows:
- Sit in front of a wall, with your feet a few centimeters away from the wall.
- Slowly lower your back down to the ground and place your legs straight up on the wall.
- Adjust the distance between your buttocks and the wall, either a few centimeters away or touching the wall.
- Place your arms to the side, on your stomach, or reach them up over your head.
- Hold the pose for up to 15 minutes.
- To end the pose, slowly slide your legs down the wall and come back to a seated position.
The Hero pose
The Hero Pose helps to build flexibility in the knees, ankles, and thighs while reducing tension in the body and mind, thereby promoting and improving the quality of sleep.
Performing the Hero Pose is straightforward. Simply sit with your knees bent, your thighs spread apart a comfortable distance, your back straight, and your hands folded in front of your chest. Hold the position for up to 5 minutes.
The Child Pose yoga
The Child Pose yoga is a gentle stretching exercise for the back, hips, thighs, and ankles. This exercise also helps to adjust the posture, breathing, and reduce back pain.
The instructions for performing the child’s pose exercise are as follows:
- Start from a kneeling position, with both hands stretched above the head.
- Slowly bend forward until both hands touch the ground.
- Straighten the back and gently press the body down to the floor.
- Maintain the posture for 2-3 minutes.
Upward Dog Pose
Upward Dog Pose helps to stretch the chest and spine, while also strengthening the wrists, arms, and shoulders. This exercise also increases flexibility in the back and abdomen, stimulates the organs in the abdominal cavity, improves digestion, and tones the buttocks and thighs.
The instructions for performing the upward dog pose exercise are as follows:
- Lie face down on the floor, with elbows bent.
- As you inhale, press both hands down and straighten the arms, while lifting the body up, eyes looking upwards.
- Maintain the posture for up to 30 seconds before returning to the initial position.
- The posture is from the knees to the chest.
Knee-to-Chest Pose strengthens the lower back muscles, improves flexibility of the upper back and spine, massages the abdomen and pelvic muscles, and provides overall relaxation for the body.
The instructions for performing the knee-to-chest pose exercise are as follows:
- Lie on your back, arms and legs stretched out straight.
- While exhaling, bring both knees up to your chest and hold them in place with both hands.
- Hold this position for up to 1 minute.
- To return to the initial position, simply straighten both legs and place them back down on the floor.
- The posture is reclined butterfly.
Reclined Butterfly Pose
Reclined Butterfly Pose soothes the nervous system and reduces tension. When performing this posture, you may use a cushion or pillow under your back to support your body.
The instructions for performing the reclined butterfly pose exercise are as follows:
- Start in a seated position with your back straight, both legs bent and the soles of your feet together.
- Slowly lean back until your back touches the floor, while keeping your feet in the same position.
- Hold this position for up to 5 minutes.
- The posture is lizard.
Lizard Yoga Pose
Lizard Yoga Pose is an excellent movement to relax the hip flexor muscles, groin tendons, and quadriceps muscles, thereby improving the flexibility of the hip flexor muscles and strengthening the leg muscles.
The instructions for performing the lizard pose are as follows:
- Start in a reverse V position with both hands and feet touching the floor, keeping the hips at the highest position.
- Step the right foot forward towards the outside edge of the right hand and gently bend the knee.
- Lower the left knee to the ground while keeping the arms and hips in a straight line.
- Slowly lower the forearms to the ground, forming a 90-degree angle with the floor.
- Hold the pose for 1-2 minutes and repeat on the other side.
The Pigeon Pose is a hip-opening pose that stretches the thighs, hips, groin, and lower back. The back leg extends backward to help stretch the muscles and relax the joints. It is a great pose to practice before bedtime.
The instructions for performing the Pigeon Pose are as follows:
- From the Lizard Pose, straighten both arms and lower both legs to the floor.
- Fold the left leg and bring the knee forward, with the sole of the foot facing towards the right.
- Straighten the right leg and touch the floor.
- Place both hands on top of the left leg and straighten the arms.
- Hold the pose for about 1-2 minutes.
Meditation is the final yoga exercise that you should do to increase your height before going to bed. This pose is known to provide overall mental tranquility and greatly improve the quality of sleep.
To perform the meditation exercise, you should ensure the following 7 points:
- Begin by sitting in a cross-legged position with both legs crossed.
- Adjust your posture to be comfortable and maintain a straight back.
- Place both hands on your knees with palms facing upwards.
- Relax your shoulders and avoid bending or slouching your back.
- Keep your head straight.
- Gently close your mouth and relax your jaw.
- Look straight ahead or lightly close your eyes.
Above are 13 yoga exercises that can increase height before going to bed that you can perform every night. Regular, technically correct, and planned training will help you achieve the best results. Finally, don’t forget to go to bed at the right time and sleep for 8-10 hours each day.