Topics: sleeping problem, sleep deprivation, Insomnia
Do you find yourself tossing and turning on your bed when it is time to fall asleep? Various studies indicate that more than a third of the Indian population likely suffers from a spell of severe insomnia, which is a condition in which a person cannot fall or stay asleep. The good part is that if you are one of these people, you can use a few humble yoga techniques to regulate your sleeping patterns.
Yoga is not an energetic, blood-pumping exercise but a relaxing and helpful activity. In fact, most yoga practices that can be done at home are pretty simple. Taking a few minutes out to practice them before hitting the bed is essential to get ready for a hectic day. You can try the below mentioned simple postures to facilitate you to say goodbye to the day peacefully.
Here are a few easy-to-do Sleeping Yoga Asanas that you can practice every morning to get rid of insomnia. Have a glance!
Sleeping Asana
Discover bedtime yoga asanas for better sleep:
- Uttanasana: Relieves stress, stretches spine.
- Halasana: Improve blood flow in body
- Marjariasana: Relax lower back
- Balasana: Calms nerves, stretches spine.
- Viparita Karani: Improves circulation, reduces stress.
- Savasana: Full-body relaxation.
- Supta Baddha Konasana: Deep relaxation.
Incorporate these poses for a restful night's sleep. Let's discuss all these sleeping asana in detail:
1. Standing Forward Bend (Uttanasana)
Uttar Asana yoga is a recommended posture for getting rid of headaches or insomnia and is also beneficial for lowering anxiety levels. These poses are performed with your legs 6 inches apart. Fold your chest to the ground, touch the floor or bend your arms and clutch the opposite hand to the opposite elbow. While performing this yoga asana, you must sway a little from side to side when inhaling. You must bend your knees as much as you can to lessen the strain. Gradually, you will feel that the stress in your legs has disappeared.
2. Plow Pose (Halasana)
To practice this pose, all you need to do is lie down on your back and raise your legs above your head. Afterwards, stretch them flat on the surface. While performing this activity, your hands must either be on your back for support or on the floor. Turning around the flow of the blood brings freshness into your body. It is recommended to stay in the plough pose for at least 1-5 mins to fall asleep.
3. Cat Stretch (Marjariasana)
Car stretch is an excellent posture that makes your spine supple. It gently rubs the digestive organs and recovers your metabolism, hence, ensuring a healthy sleep. Moreover, the pose helps in the advancement of blood circulation and soothes your mind.
4. Child Pose (Balasana)
Child Pose is one of the most effective stretches for the back. It aids in calming the nervous system that allows you to sleep peacefully.
5. Legs Up The Wall Pose (Viparita Karani)
This simple yet effective pose requires the use of a wall. All you need to do is flip your legs upwards to enable your blood to rush back to your heart. The practice offers relaxation and relief from anxiety. For best results, you should practice the posture for at least 5 minutes, using a pillow and keeping your eyes shut if required.
6. Corpse Pose (Shavasana)
Through corpse pose, you can achieve a healthy and peaceful night's sleep. While trying this posture, you should concentrate on your body and breathing, letting go of all the worries. If you stay focused and conscious, if you take away your attention from the situation leading to distress and anxiety, you'll be able to sleep properly.
7. Reclining Butterfly (Supta Baddha Konasana)
There is nothing fussy about this pose. It is just a variation of the basic butterfly pose that can assist the body to get into the rest mode. For it, you need to lie down straight on your back. Next, gather your feet together and spread the knees in a diamond pose. You can either lay on your bed or mat. This must be followed by bringing one hand to your heart and the other to your stomach. You must inhale deeply, observing the breath move in and out of the body.
If you're not able to sleep even after following all these Sleeping Yoga Asanas, you should book a home sleep test to know more about your situation. Once you determine the problem with your sleep cycle, you can also opt for the proper treatment.
Disclaimer: The information offered in this article is based on research and does not necessarily reflect the views or beliefs of ResMed. The readers are advised to practice caution and consult their sleep specialists before including these yoga exercises in their routine.
The content provided in the article is strictly for information purposes. It is not a solution-oriented but suggestive blog that recommends yoga poses to calm down your system for getting good quality sleep.
