The right exercises can give you an extra boost in the morning and help put you to sleep at night. Below are a few simple yoga exercises for energy in the mornings and exercises for relaxation at night.
Exercises for Energy
We can all relate to that feeling of fatigue or grogginess in the morning. That groggy feeling in the morning is because your body is awake, but part of your brain is still asleep, according to a study done by JAMA.
However, there are tools to beat this morning-time daze and it only requires you to set your alarm back about 10 minutes. This tool is exercise, specifically yoga. The following exercises stretch your back, hips and chest to give you an extra boost in the morning after lying in a still position all night, according to The Yoga Journal.
- Upward Salute
- This pose stretches the spine.
- Standing Forward Bend
- This pose stretches all back muscles, increases blood supply and tones abdominal organs.
- Downward Facing Dog Pose
- This pose fights bad posture and clears your mind.
- 3- legged Downward Facing Dog pose – with an Open Hip
- This pose is the ultimate hip opener and good for stretching the waist and hips.
- Low Lunge
- This pose stretches your quadriceps, hamstrings, groin and hips.
Exercises for Relaxation
Yoga may also be helpful for those suffering from sleep insomnia. 30% of the population suffers from sleep insomnia, a condition that causes them to stay sleepless for most of the night, according to the Sleep Health Foundation. If you are finding yourself restless at night, try getting out of bed and doing these poses, suggested by the Yoga Journal.
- Child’s Pose
- This is one of the most relaxing yoga poses. This pose relieves hip and back strain.
- Cat Pose
- This pose may help manage digestive problems. It helps the body relax by stretching the spine and abdominal muscles.
- Extended Triangle Pose
- This is a full-body stretch and aides in reducing stress.
- Extended Puppy Pose
- This pose is helpful in reducing shoulder stiffness and improving flexibility.
- Bridge Pose
- This pose is good for reducing stress and relieving anxiety. It stretches your hips and thighs. It also can improve blood circulation and prevent headaches and back pain.