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Let's hit insomnia and stress with yoga!
Last reviewed: 01.07.2025
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If you suffer from insomnia or are bothered by pain that does not allow you to sleep peacefully and serenely, or sleep does not come due to stress, then you can safely take a yoga mat and do some exercises. Research conducted by scientists shows that this Indian spiritual and physical practice has a beneficial effect on a person's well-being and relieves him from insomnia. These exercises do not require special training and gymnast stretching. They are very simple, but quite effective.
Insomnia
Instead of counting elephants for half the night in the hope that sleep will appear after the third hundred, it is better not to waste time, but to do a simple exercise that promotes the flow of blood to the head and helps to quickly go into the arms of Morpheus.
To do this, you will need a support, for example, you can take a shoe box or a stack of books. Place your feet shoulder-width apart, feet slightly turned inward, breathing deeply. As you exhale, lean forward, rest your hands on the floor and stretch your spine as much as possible, placing your head on the prepared support so that you can fully rest on it. If you feel pain in your legs when stretching, then place your feet a little wider. Close your eyes and breathe slowly, exhaling through your nose. You should stand in this position for about five minutes. But if you have high blood pressure or glaucoma, then this exercise is not recommended.
Headache
Many people, returning home after work, feel their heads being shackled by iron bands of pain. The first thing most of us do is reach for the medicine cabinet in search of a painkiller. But you can do without them and get rid of the pain with the help of a simple exercise. This exercise is a great alternative to all kinds of headache pills. Very often, headaches are caused by tension in the neck muscles, and this technique will help to gently stretch the muscles and relax the whole body, the headache will go away in a few minutes.
Lie on your back and place your legs parallel to the wall – your legs should be together and your buttocks should lightly touch the wall. Place your hands along your body or on your stomach. Close your eyes, relax, breathe deeply and, thinking about something good, lie in this position for 5-10 minutes.
Back pain
Many people suffer from constant lack of sleep and insomnia due to constant back pain.
Lie on your back and bend your knees, then turn both legs to the right. The torso does not move, the head looks to the left, and the right hand presses the legs to the floor. In this position, take 10-15 deep breaths. Then return to the starting position and repeat the procedure again, but on the other side.
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Stress
This position is called the "Fetal Pose." One or two minutes in this position will allow the body to relax and put your thoughts in order after a hard day at work.
Sit with your legs bent, feet together. Lean forward and stretch your arms. Try to relax and drive away all negative thoughts. Pay attention to your breathing – hold your inhalation and exhalation for three to seven counts.