As most of us are deeply involved with the patterns of modern lifestyle, we are drawn towards social media channels and the world of the internet, we lose our time to sleep
Watching movies late at night may be fun for some time but it might destroy your sleeping habits and damage your health. You may need more interest and stamina to do your work or studies. Other aspects cause insomnia like strained relationships, age-related disorders, depression and anxiety.
However, there are different asanas of yoga for sleep management. Yoga, a part of Ayurvedic natural science has been practiced by yogis for gaining spiritual knowledge and connecting with God since the ancient period. In this modern era, people have discovered how yoga can stimulate better sleep by releasing tension from the body and relaxing the mind.Yoga and better sleep both are the best anti-aging solutions to maintain a young and healthy life.
Here we discuss different yoga poses for sleep and relaxation:
Leg up the wall pose (Viparita karani)
You will experience a restful sleep of 8 hours after you keep your legs against the wall by lying on your back. You can remain in this posture for 8 to 10 minutes by keeping your hips close to the wall. You will have flexibility in your shoulders, neck and lower back.
It will improve your digestion by cleansing the gut. It will allow your heart to function easily by stimulating normal cholesterol, and blood pressure and improve the quality of breathing. Ultimately, it is a suitable yoga for good sleep.
Adho Mukha Svanasana (Downward dog pose)
You will be bending forward to touch the floor with your hands by keeping your legs apart from one another. It improves the bowel movement and so does it reduce the stiffness in your body and help you gain balance in your body and have good sleep. You will also gain healthy weight with this yoga which can be done anytime of the day.
Child’s pose (Balasana)
It is the best yoga for sleep. You can practice it daily during bedtime to gain control over the problem of insomnia. You can kneel on your knees and touch the ground with your forehead.
Either you can keep your hands aside or touch the big toes. Keeping a certain distance between the knees during this pose will help you gain better experience in terms of improved flexibility and dealing with fatigue.
By staying in this pose for 30 seconds or going up a few minutes, you will find relief from stiffness in the neck, shoulders and back.
Corpse Pose (Savasana)
You can lie down on your back with your legs straight and your hands kept aside. It is known as savasana because this particular pose resembles lying like a dead body or corpse.
But it promises an abundance of health benefits. It would help in dealing with insomnia easily. It is identified as yoga nidra for sleep because it is restorative in the sense that it brings harmony to physical, mental and emotional levels. It awakens your deepest desires and set direction in life. You may have a good dream during sleep.
Forward bend (Uttanasana)
This yoga will render peaceful sleep of 8 hours. Allow yourself to stand with your hips and feet width apart from one another and keep your hands on the ground. You can be in this position for few moments ranging between certain seconds to minutes.
You can practice this yoga at bedtime. It will allow the food to get digested easily without letting you suffer from bloating of stomach and constipation. It happens to stimulate nerves and regulate blood circulation. It provides calmness in the mental and physical aspects of the body.
Reclined Bound Angle Pose (Supta Baddha Konasana)
Supta baddha konasana work faster than any sleeping pill by rendering uninterrupted deep sleep. You can lie with your back on the floor and bend your legs to allow the soles of your feet to press against each other.
It will open up the groin and pelvis area and reduce stiffness in joints of various parts of the body. It will calm down down the nerves and stimulate deep breathing which may improve your lungs health.
Pawanmuktasana (Wind relieving pose)
One can make it a regular exercise to bring relief from the gas trapped in the gastrointestinal tract. To achieve this pose, you will be lying down with back on the floor and bending your legs at the knees.
You will be bringing the bend knees altogether towards upper part of your body by grasping them with your hands and raising your head. It can be done any time of the day to reduce the fatigue, stress and depression and overcome the problem of insomnia.
Ustrasana (Camel pose)
You will be keeping your body on the support of your bent knees and kneeling back to touch your toes. You will be leaning backwards to touch the toes of your feet and that would make a posture like a camel does.
As you will try to lift your body outward and upward while raising your pelvis above the waist, you will overcome stress and strain in different parts of your body and make way for deep breathing. You will naturally fall asleep soon without taking any allopathic measures. It is also one of the best yoga for better sex performance.
Dhanurasana (Bow pose)
You can manage the problem of insomnia with this yoga posture. You have to try a bit hard by lying down and keeping your front part of the body (abdomen and chest) touching the floor. You will raising your legs high enough and bending towards you and allowing your hands to touch the toes.
It will reduce the bloating of stomach and control the constipation. It will aid in controlling obesity and reducing stiffness in spine, hip area and other parts of the body. By making this pose a part of your daily lifestyle, you will never complain of insomnia.
Further, it is important to inform that nutrition and sleep are deeply connected. Always attempt for healthy diet by including kiwis, cherries, milk, fatty fish, nuts and rice on a regular basis will aid in boosting deep restorative sleep.
Conclusion
Due to age-related diseases, anxiety, sadness, and social media use, modern lives frequently result in sleep loss. As a component of Ayurvedic natural science, yoga helps ease mental strain and promote better sleep.
Breathing, heart health, blood pressure, and digestion are all enhanced by yoga poses including Leg Up the Wall, Child's Pose, and Dhanurasana. Sustaining a nutritious diet rich in foods like rice, fatty salmon, almonds, cherries, kiwis, and milk can help enhance general health and sleep quality.
