There are many of us who find it challenging to get sleep and many-a-times we find ourselves tossing and turning while we try to catch up on slumber. Various studies indicate that more than a third of Indians tend to suffer from occasional spells of insomnia, which is nothing but difficulty in falling asleep. The good news is that the humble yoga workout can help in regulating your sleep patterns. Yoga does not necessarily have to be an energetic, get-your-blood-pumping physical exercise. In fact, some of the most advantageous facets of a gentle yoga practice done at home are the very subtle and minute alterations brought about by the poses to your body.
Taking out a couple minutes when you call it a night, making yourself and your body feel comfortable for bedtime is vital while you unwind towards the end of a busy day. If you would wish to sit and gather a sense of calm prior to going off bed, you could always relax with a rejuvenating meditation practice. Try the below mentioned simple yet sleep inducing yoga postures that will get you into the routine and facilitate you to peacefully say goodbye to the day.
(Also read: The Benefits Of Yoga While Undergoing Fertility Treatments)
Boost your sleep with yoga6 Yoga Asanas For Better Sleep
Here are few yoga asanas you must try to get rid of insomnia:
1. Standing Forward Bend (Uttanasana)
This pose is performed by standing with your feet being about 6 inches apart and fold the chest to the ground, reaching toward the flat surface or consider bending the arms and clutching opposite hand to opposed elbow. Alongside facilitating to get rid of headaches and insomnia, this yoga pose is also very advantageous for lowering anxiety levels. While you perform the Uttanasana you must sway a little side to side and inhale. Your knees must be bended as much as required to lessen strain if any. Gradually the tension in the hips and legs will start releasing.
2. Plow Pose (Halasana)
It is recommended that by staying in the plow pose for about 1 to 5 minutes will help in falling asleep easily. All you need to do is lie down on your back and gently lift your legs above your head and then to the flat surface behind you. While you do so, your hands must either be on your back for support or on the floor. By turning around the blood flow, you bring new vivacity into the body.
Cat stretch (Marjariasana): This is an exceptional stretch for making the spine supple. It also gently rubs the digestive organs and recovers the process of digestion, thus facilitating you to sleep well. Additionally, it also advances the circulation of blood and soothes the mind.
3. Child Pose (Shishuasana)
The most calming stretch for the back, this pose also aids in calming the nervous system thus facilitating you in sleeping peacefully.
4. Legs Up The Wall Pose (Viparita Karani)
This simple yet effective pose, that is performed against a wall, incredibly offers evening relaxation and relief from anxiety. For best result, it is suggested to stay in the pose for as long as 5 minutes, with the eyes being shut and making use of a calming eye pillow if required. The moment the legs are flipped upwards, it enables the blood to rush back down to the heart. This yoga pose has a calming quality.
(Also read: 5 Amazing Facial Yoga Exercises For A Firmer Face And Tighter Neck)
Savasana helps to relax your body and mind5. Corpse Pose (Savasana)
In this pose, you must get your body into sleep mode with a humble corpse pose, concentrating the attention on the body and inhalation, thus letting go off the day's worries. By staying focussed on the mind and getting in consciousness, you take the mind off the situation that is leading to distress and anxiety, thus helping you in sleeping peacefully.
6. Reclining Butterfly (Supta Baddha Konasana)
This is nothing but a variation of the basic butterfly yoga posture, and can assist the body to get into rest mode. By lie down flat on your back, either on your bed or on a mat, you must gradually get the feet together, spreading out the knees in a diamond shape. This must be followed by bringing one hand to your heart and the other to your stomach. You must inhale deeply observing the inhalation move in and out of the body.
Being deprived of sleep and mounting stress can be a malicious cycle. We often experience difficulty in falling asleep owing to the fact that we are upset and anxious, and in turn, the fact that we could not sleep properly, tends to make us strained the following day. This is exactly where yofa steps. The above mentioned operative yoga asanas with soothing moves, condenses levels of stress, calms the mind and relives tension from the body, thus serving as an effective and natural snooze remedy.
About the author: Ms. Shalini Bhargava is the fitness expert and director at JG'S Fitness Centre.
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