Doing a sun salutation exercise before you go to sleep will help you to relax and fall asleep easier. This is a good exercise for insomnia sufferers.
- 1. Stand with your feet together, palms facing outwards, thumbs touching.
- 2. Raise your hands above your head while bending backwards as far as you can, while tightening your buttocks. Hold for three seconds.
- 3. Lie on your back and bend your knees. Slowly exhale and bend forward until your fingers touch the floor outside your feet. Bring your head in towards your knees.
- 4. As the floor rises up to meet you, your fingertips are placed on the floor. Your feet are slid back, knees bent. You are now in a lunge position. Your gaze is up and back. Your spine is arched.
- 5. If you are trying to do a stomach flop, make sure that your stomach is pulled in and your chest is held flat.
- 6. Slowly breathe in, lower your chest and forehead to the floor, then slowly breathe out.
- 7. Now take a slow deep breath in through your nose and exhale slowly through your mouth. Your head should be bowed and you should look up, your upper body should be on the floor, your lower body should be on the floor and your elbows should be slightly bent. Hold for three to five seconds.
- 8. Slowly and carefully exhale, letting your body go limp. Bend your knees and lower your hips until your knees and palms are flat on the floor, then let your arms and legs go straight in an inverted V position.
- 9. Imagine yourself standing on the edge of a cliff. Now imagine that you are about to jump into the abyss. The first thing you will do is lift your left foot off the ground and place it slightly behind you. Your left leg will be almost straight behind you with its knee slightly off the ground. Look up and arch your back to balance yourself.
- 10. Bring your left foot forward. Slowly bring your legs together. Try to keep your toes on the floor and bring your head to your knees. Position 4.
- 11. Inhale as you lower your arms, raise them up again, and then hold for three seconds. Don’t forget to tighten your buttocks. This is the basic plank exercise.
- 12. Slow down, breathe deeply, lower your arms and relax. Repeat the exercise slowly.
