Yoga Poses for Sleep
One of the major causes of sleep deprivation in modern times is stress. We live in a fast-paced world where our senses are always being stimulated affecting our nervous system. Lack of sleep gives rise to anxiety, depression, and mindless worry, and these, in turn, affect the quality and quantity of sleep. It’s a vicious cycle that affects more than half of the global population.
No matter which country or what society you live in, chances are your life is stressful. From work stressors to hectic family life, there are several factors that affect your sleep and rest on a daily basis. When you hit the bed at night, the worries from the day gone by and the day yet to come swirl in your mind, preventing restful sleep.
That’s where yoga comes in. The yogic technique of focusing on your breathing calms your mind and eases anxiety and worries. A lot of urban people have started taking yoga classes in the evening after work in order to sleep better. But it isn’t always possible to go to a class after work when you’re dying to get home. In that case, these yoga poses can be practiced at home to promote a good night’s sleep.
Balasana (Child’s Pose)
This isn’t only one of the easiest but also one of the most effective poses for relieving stress and inducing sleep. Simply fold the torso over the legs with the arms extended, and let the forehead touch the ground. Breathe deeply in order to release the tension.
Uttanasana (Standing Forward Bend)
This pose involves standing straight with the feet about six inches apart and folding the torso to the ground. It is said to relieve insomnia, headaches, and lowers stress.
Legs Up the Wall
This pose involves lying on your back and raising your legs up against a wall. Holding this pose for five minutes makes the blood rush back to your heart, aiding in better sleep.
Supta Baddha Konasana (Reclining Butterfly)
In this pose, you simply need to lie flat and bring your feet together, spreading out the knees like a diamond shape. You can also put a pillow under each knee to make the pose less intense.
Ananda Balasana (Happy Baby Pose)
This is a fun pose that opens up your hips and groin, and also promotes a good night’s rest. First, bend your knees into your chest and then hold your pinky toes while spreading your knees wide. Your shins should be perpendicular to the floor, while you pull down your feet.
Supta Matsyendrasana (Reclining Twist)
For this asana, you have to lie flat on your back and bend your legs at a 90-degree angle, holding the knees close to your chest. With the knees joined, let them fall to the right while you look to the left. Hold the pose for some time and repeat on the other side. This pose works the back, hips, abdomen, chest, shoulders, and neck.
Shavasana (Corpse Pose)
This is a basic pose that involves lying flat on your back with your hands on your sides. This is a relaxing pose that calms your whole body, slowly releasing the tension and helping you fall asleep.
If you can practice Yoga safely, these asana’s or poses will help you sleep like a baby. However, consult your physician and Yoga instructor once is required.