Sleeping Positions with Yoga Movements for a Snore-less Sleep

Our body has the capacity to go to sleep in any kind of position we can hardly even imagine. Next time you go on a long trip, whether by bus, train or plane, you'll be flabbergasted at the poses your co-travelers sleep in. Then you can easily anticipate the next morning’s groans and sighs of aches from all the distortion and contortions they had put their bodies through!

Do you know you can alter your sleeping position to a more comfortable one that could grant you real slumber? When the nose is congested, the body compensates by snoring and breathing through the mouth. 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. When you sleep with your arms and legs rigidly straight gives you lower back pain in the mornings. 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. This causes unnecessary strain on the vertebra and discs of your lower back, thus the pain you feel upon waking up.

Belly Sleep. When you sleep with your face on the mattress and set to one side for breathing, your neck gets twisted in the process. 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. This position is the "safest" among the three, as regards the back muscles and bones. But this doesn't give you a painless sleep either. 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 slumberIn the meantime, the following positions, in conjunction with pre-bedtime Yoga, can grant you deep sleep with no more snoring:

The Side Sleep position along with some simple stuff can ensure you complete body alignment and prevent constricting your neck.

Put a rolled-up beach towel or cylindrical pillow a foot long and 8-9 inches round facing your pillow. This will help you maintain support for the cervical bones not to collapse and bow to the side and hold on to the neck the whole night.

You can also try sandwiching between two pillows to serve 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.

You can keep the space between your hips no matter how much you move all night by sleeping with a light blanket or towel between your knees. So you get to prevent the lower back or hip bones from mis-aligning. This will also keep you from bruising between the knees.

Be patient with the additional items with you in your bed, and getting used 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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