5 yoga poses for sleep and relaxation

5 yoga poses for sleep and relaxation

5 yoga poses for sleep and relaxation

How good do we feel when we see children sleeping peacefully? It seems like this is all you need in life, especially if you struggle to sleep comfortably every night. Do you toss and turn in bed instead of getting a good night’s sleep almost every night? Well, then you may feel tired and listless every morning which is not good for your health. A good night’s sleep is really essential for your overall health and the best way to achieve this is through yoga! Yes, you can try yoga for good sleep.

How can yoga improve sleep?

Sleep is essential for normal or healthy functioning. Otherwise we have little immunity, energy and stamina. Sleep is an important factor not only for our physical health, but it also improves our mental health and well-being. If you suffer from sleep-related problems, it is recommended to practice yoga regularly.

yoga to sleepConstant tossing and turning in bed is no fun! Image Courtesy: Shutterstock

“Insomnia and poor quality sleep affect various aspects of your life, such as your appetite and productivity, and make you more susceptible to disease. Yoga is a highly therapeutic practice that provides you with many health benefits for the body, mind, and spirit. Practice this gentle and easy poses before going to sleep to solve problems such as irregular sleep cycles, disturbed sleep and insomnia. Hold these poses for 5-10 breaths or as long as you are comfortable, share yoga and spiritual guru, Grand Master Akshar, with Health Shots.

Some yoga poses that can improve your sleep quality:

1. Vajrasana (Thunderbolt Pose)

Vajrasana is known to improve blood flow in your body, which can help stabilize your mind and reduce stress and anxiety, helping to build a better sleep routine. This yoga pose can also be performed right after a meal.

yoga to sleepThe humble Vajrasana is a yoga asana that you can practice for better sleep. Image Courtesy: Shutterstock

How to perform this pose:

Place your knees on a mat or soft surface. Sit with your pelvis on your heels and your heels next to each other. You can rest your palms on your knees, facing up or down. Close your eyes and make sure your back is straight.

2. Dandasana (staff pose)

This pose stretches your hamstring and calves and helps restore your flexibility. Improved flexibility means good posture, which helps you get a good night’s sleep every night.

yoga to sleepIt can improve your posture. Image Courtesy: Shutterstock

How to perform this pose:

Sit down and stretch your legs forward. You can rest your palms gently flat on the floor next to your hips. This will help support your spine, but your arms should be straight. Breathe in and out normally, trying to sit up straight by lengthening your spine. Hold the pose for 5-10 breaths, keeping the legs fully active.

3. Balasana (Children’s Pose)

The child’s pose is one of the essential poses to relax your body that can be done at any time. It helps to stretch your back, hips, thighs and ankles, relieving tension. You can practice this pose regularly for a good night’s sleep.

yoga to sleepChild’s attitude can keep your mind calm..Courtesy: Shutterstock

How to perform this pose:

Place your knees on a mat or soft surface. Place your pelvis on your heels and your heels next to each other. Inhale and as you exhale, lean forward with your upper body. Lay your forehead down and extend your arms.

4. Udgeeth Pranayama in Anandasana

Udgeeth Pranayama in Anantasana is a simple, yet effective form of pranayama and meditation technique. Chanting Om calms your mind and brings stability. In addition, it relieves anger and anxiety, allowing you to sleep deeply.

yoga to sleepThis pose can go a long way in relieving sleep problems. Image Courtesy: Shutterstock

How to perform this pose:

Lie on your back. Stretch out your arms. Keep your palms facing up. Take a deep breath and fill your lungs with air. As you exhale, form a circle with your lips and sing “Om” as long as you can

5. Baddha Konasana

Baddha Konasana is the most effective pose for weight loss, but it can also help you sleep well. It stimulates the happiness hormones, relaxes your entire system and helps you fall asleep faster.

yoga to sleepBaddha Konasana. Image Courtesy: Grandmaster Akshar

How to perform this pose:

Sit with your legs stretched out in front of you, fold your legs and bring the soles of your feet together. Keep your feet a comfortable distance from the groin. Try to gently lower your knees as you exhale

Akshar says, “You can start practicing these asanas every night before going to bed. Spend 10-15 minutes creating a calm and peaceful environment for a better night’s sleep. You can also use pranayama practice and meditation for good Meditation techniques like Brahmari Dhyan, Aarambh Dhyan, etc. have numerous benefits, Brahmari pranayama and Anulom Vilom can also be done for optimal rest.

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