Sleeping Positions With Yoga Movements For a Snore-Less Sleep

When you next go on a long bus or train or plane trip, take a look around your fellow passengers and you'd be amazed at all the positions they sleep in. From which you could predict that they'll wake up groaning at their aching bodies from the contortions they went the night through!

Are you aware that you can still revise the way you sleep so you could really get a good night's rest? Snoring and breathing through the mouth are usually the outcomes of a congested nose. Yoga has postures that concentrate on putting the body systems aligned and in synch, thus enabling you to find a new sleeping position from which you could get that restful slumber the whole night.

Take note of these three positions to avoid, before considering those that Yoga can help you with:

Flat Back Sleep: A stiff corpse-like position where the limbs are kept straight usually has you waking up in the mornings with pain in the lower back. This is because, for several hours you "locked" your knees and hips, thus the leg weights pulled the bones and muscles of the lower back out of their proper placement. The vertebra and lower back discs are thus burdened unnecessarily, resulting in that wake-up pain.

Belly Sleep: Sleeping face down on the mattress with your face turned to one side for breathing twists the neck. This will also put a lot of weight on the fragile nerves from the skull to the upper spine. Those who sleep in this position awake amid a puddle of spit and convulsive neck muscles.

Side Sleep: Among these three, this position is the "safest", as far as back muscles and bones are concerned. Still, it's not safe from pain. The weight of your body converges on the shoulders to the neck and result in extreme pain and muscle spasms in the upper back, shoulders and neck.

Here are alternative ways of sleeping that, in union with yoga practice before bedtime, would send you to soundless slumber. In the meantime, the following positions, in conjunction with pre-bedtime Yoga, can grant you deep sleep with no more snoring:

You can revise the Side Sleep position with simple items and thus, guarantee ideal total body symmetry and avoid compression on the neck. Put a rolled-up beach towel or cylindrical pillow a foot long and 8-9 inches round facing your pillow. You will get additional support for the cervical bones not to bend over the side and control your neck all night long. Another sample is sleeping between two pillows acting as a "hug pillow." This position gives your shoulder joints room and keeps the arm bone weight from gripping the brachial nerves under the collar bones.

A lightweight blanket or towel firmly in place between your knees the whole night, despite tossing and turning all night would maintain the space between the hips. So you get to prevent the lower back or hip bones from mis-aligning. You also get to avoid bruising between your knees. Don't be fazed by additional articles crowding you in bed and adjust to the hug pillow or knee blanket. The sound sleep you'll be experiencing from then on will be all worth it.

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