7 Yoga Poses for A Better Night’s Sleep
Here are a few of her suggested poses that just might help you to get a better night of sleep.
You come back home following a long day of work and all sorts of you want is to have some sleeping till it’s morning again. But no matter how hard you try, you just cannot sleep peacefully. Insomnia is a very common problem nowadays. Due to our hectic lives, irregular food timings, stress and thus many other triggers, most of us have lost our night’s peaceful sleep.
So, what’s the solution for this restlessness and sleeplessness? Sleep aids are out of the question because of the negative effects they cause. Apart from that making healthy alterations in your lifestyle is an option. However there’s an easier solution for you – yoga. Yoga is the perfect solution for most problems associated with your health.
Yoga helps in calming down your mind by lowering the stress levels and relieves tension out of your body. Yoga has a sooting impact on your body which helps you to sleep peacefully at night time. Practice these yoga poses at night or just before going to bed. These will certainly help you to sleep well and you will awaken refreshed for the next day. Here are 7 simple and effective yoga poses for much better sleep.
Yoga postures to improve sleep at night
Uttanasana – Standing Forward Bend Pose:
Relax your entire body and put your fatigue, stress, and anxiety to relax with this standing pose. A gentle inversion pose, this improves the circulation of blood to the brain. The better circulation level, consequently, mellows down your headaches. This also offers a good stretch for the hamstrings and hips, while relieving the strain experienced on your back and spine. It improves digestion levels by activating the digestive system. Sway gently sideways and slightly bend the knees to kick the tension off your hips and legs.
Balasana – Child Pose:
Imitating a young child at rest – nothing is more peaceful than this pose. Relax the back, calm your nervous system, and recline the right path to sleep. A quintessential relaxation yoga pose, her potential to soothe your mind and the body equally. Indulge in deep breathing. Let your forehead to rest on a cushion. Massaging your forehead gently, from left to right, will offer you better relief from tension.
Chandra Bhedana – Left Nostril Breathing:
This pranayama can help you relax completely and allows the body to cool down. You can do it either to take a seat in Sukhasana (Easy Pose) or Padmasana (Lotus Pose) or even by lying down to your right. Close your right nostril completely and left nostril partially. Inhale using your left nostril, close it entirely, and then exhale through your correct one. In this breathing exercise, you usually breathe in with the left nostril and breathe out through your right. One inhalation and something exhalation make one round. That you can do 5 to 10 such rounds to place yourself at peace.
Baddha Konasana – Butterfly Pose:
Deepen the benefits of the simple butterfly pose with Supta Baddha Konasana (Reclining Butterfly Pose). Ease the fatigue experienced from extended walking and standing with this particular pose. It also helps in stretching your legs, groins, inner thighs, and even hips. Lie down in supine position on your bed, join the feet, while pushing your knees outward to become a diamond. You can place pillows or cushions below your knees for extra relaxation. Close your vision and concentrate on your breathing pattern, and find out how your body relaxes its method to a good night’s sleep.
Paschimottanasana – Seated Forward Bend Pose:
The amazing stretch it gives to your back is actually admirable. Along with invigorating your central nervous system, it also soothes your mind, ensuring utmost relaxation. Additionally, it improves digestion by massaging your abdominal organs. Regular practice of the pose can even help in thwarting menstrual cramps and pain. Don’t overstrain and bend forward trying to hold the toes as it will beat the whole purpose. Exhale as you bend forward, contain the breath while in pose, and inhale while you resume your initial position.
Savasana – The Corpse Pose:
Many of us, unknowingly, sleep in the corpse pose. An important relaxation and restoration yoga pose, it enables you to embrace sleep allowing go off your stress and worries within the simplest manner. Just lay down on your bed, without pillows, spread out your legs and hands, close your eyes and focus on your breathing. Leave aside your worries and embrace tranquility.
Legs In the Wall (Viparita Karani):
Lie on your back and scoot your hips toward where the wall and floor meet, then extend your legs straight up the wall. Lay your arms with you with your hands in the receptive palm-up position and breathe. This pose brings the blood to your heart, soothing your entire body.