Learn these night yoga poses for better sleep and cure insomnia.
Yoga can be defined as a 5000-year-old practice of fostering harmony in the mind, body, and environment. This ancient practice has been passed on from one generation to the next for several years. Even today, yoga is popular all across the globe. In fact, yoga for insomnia is often recommended by doctors. Yoga is made up of six branches, namely, Hatha yoga, Raja yoga, Karma yoga, Bhakti yoga, Jnana yoga, and Tantra yoga. Deciding your goal can help you decide which yoga branch to follow. Yoga is more than just a physical workout. Yoga for mind helps you balance your body and mind. The best thing about yoga is that it does not require any fancy equipment. You can go ahead and do yoga in any quiet corner. Expert yoga practitioners recommend doing yoga around two to five times a week. You can ease yourself into consistency by starting with two sessions a week. Yoga will help you relax and transform your body over time. Did you know that yoga asanas have the potential to develop muscle tone, increase fat loss, build flexibility and lead to a leaner physique? While gym workouts leave you tired and exhausted, a yoga session will get your blood pumping and flush out all those toxins.
Yoga poses for sleep help you to relax and is a gentle way to wind down your day. Recent studies have shown that over 55% of people who practised yoga for deep sleep tend to get good quality sleep throughout the night. You can use different supportive props like blankets, blocks, and bolsters for yoga poses for better sleep. The key to being successful in performing yoga for insomnia is to breathe and relax during the different yoga poses for sleep. Just like physical poses, breath is also extremely important in yoga. You can start your daily session for yoga for good sleep with a yoga breathing technique known as Ujjayi Breath. This pose is also known by other names like Victorious Breath or Ocean Breath. This yoga breathing exercise involves inhaling deeply through your nose while your mouth remains closed. You need to then exhale slowly through your nose with your mouth closed and throat constricted. This is a slow and steady breath exercise that will help soothe your breathing and bring down your stress levels and help you relax before bedtime.
Yoga poses for sleep can be fortunately performed effectively at home. In fact, performing yoga regularly at home will enhance your mood and spread happiness and positive energy in your home. An added advantage of practising yoga for good sleep is that it makes it easier for you to be consistent and make it a part of your daily routine. Once you have learned the different poses of yoga for better sleep you will be able to start practising them on your own effectively at home. In order to get the most out of performing yoga poses for insomnia at home, you need to first find a convenient time and spot. Yoga poses for better sleep offer the most benefits when performed just before bedtime. You can also practice these poses in the evening to refresh your mind and let go of the stress that you have been holding on to since morning. The best yoga for sleep can be performed in your own private sanctuary, your bedroom. Close the bedroom door, roll out a yoga mat, and get started on your yoga poses. You can also find any quiet spot in your home to perform your daily night yoga poses. Experts recommend practising yoga poses on an empty or light stomach. You also need to wear comfortable clothes that can handle stretches. The best way to get all the advantages of performing yoga at home is by being consistent. Make it a part of your daily routine and stick to it no matter what. You will soon find yourself looking forward to the solace and comfort your routine yoga offers you night after night, in addition to top-notch sleep every single night!
Yoga is for one and all, the young and old alike. If you have had any previous injuries, you can talk to your doctor before going ahead with yoga to help you sleep. The doctor can prescribe yoga for lower body or yoga for upper body depending on your health.
Yoga for sleep is not for: People with back injuries. People with hip or knee injuries. Pregnant women
Here is a list of the best asanas in yoga for deep sleep: Wide-Knee Child’s Pose (Balasana) Corpse Pose (Savasana) Standing Forward Bend (Uttanasana) Reclining Bound Angle (Supta Baddha Konasana) Standing Half Forward Bend (Ardha Uttanasana) Legs Up The Wall Pose (Viparita Karani ) Legs on a Chair Pose
The Balasana, also known as Wide-Knee Child yoga sleep pose is recommended as a part of yoga asanas for good sleep. This asana offers a sense of stability and calm. Let’s take a look at the steps: First, kneel on a flat surface and bring your feet together. Then separate your knees as wide as the edge of the yoga mat. Exhale slowly as you sink your upper body onto your thighs. Place your hands along your upper body with your arms pointing towards the back and palms facing up. This will help release tension in your shoulder blades. Total Time: Hold the pose for thirty seconds to five minutes Total Sets: Two to three repetitions Goal Preparation: Try to increase the time you can hold the pose.
Corpse pose or Savasana yoga sleep pose is the final resting pose of yoga for sleeplessness. This pose allows your breath to return to normal. Let’s take a look at the steps: You need to lie on your back on the yoga mat. Pull your knees towards your chest and hug them as you inhale deeply. Then exhale slowly as you stretch your legs gradually away from your chest as your tailbone remains on the mat. Remember to keep your feet at hip-width apart, towards the edges of your yoga mat. Allow your lower back to soften and relax while your arms remain relaxed on your sides with the palms facing upwards. You can also place a towel over your eyes and block out light for added comfort. Total Time: Two to five minutes Total Sets: One set at the end of your yoga for sleep session
Let’s take a look at the different steps of the Uttanasana yoga sleep pose: Stand on a flat surface with your feet apart and inhale deeply. Then exhale slowly as you extend your torso over your legs as your spine becomes elongated. Then hold your elbows and place your hands on your shins or the yoga mat. Remember not to stretch as you try to reach the mat. Slowly come back to the standing position after you loosen your muscles. Total Time: Five to ten minutes Total Sets: You can repeat this four to five times Goal Preparation: Gradually try to touch the floor with your palms.
The Supta Baddha Konasana or the Reclining Bound Angle yoga sleep pose will help ease tension in your groin area and hips. Let’s take a look at the different steps to do this pose of yoga for good sleep: Lie down on your yoga mat. Place your feet on the floor and bend your knees. Bring your feet' soles together as your knees relax separately. You can use firm cushions or blocks to support your hips. Then relax your arms around 45 degrees away from your upper body with your palms facing up. Remember not to press on your knees. You will soon experience a gentle stretch in your groin and hip.
The Ardha Uttanasana or the Standing Half Forward Bend yoga for sleep is a slight modification of the Standing Forward Bend yoga asana. Let’s take a look at the steps: First, place your yoga mat at 90 degrees to the wall. Then stand a foot away from the surface of the wall. Place your feet wide apart along the edges of the mat. Place your hands on the wall. Your palms need to be spread apart. Then step back and slowly lower your upper body until you go to a flat back position while your torso remains perpendicular to the floor. Press against the wall with your palms and lengthen your back. Remember to press on your feet as well. Continue to exhale deeply as your press against the wall with your palms. Total Time: Thirty seconds to ten minutes Total Sets: You can repeat this four to five times Goal Preparation: Gradually try to increase the time you can hold the yoga pose.
If your job involves standing around on your feet all day, the Legs Up The Wall Pose or the Viparita Karani asana is right up your alley. Let’s take a look at the different steps: Find an empty spot next to a wall and pale your yoga mat at 90 degrees to the wall. Then sit on the mat with the left or right side as close as possible to the wall. Then lie on the mat and slowly place your legs on the wall. Remember to relax your arms on your sides. You can use a firm cushion or a rolled-up mat for added support under your tailbone. Total Time: Thirty seconds to ten minutes Total Sets: One or two sets
The Legs on a Chair Pose is helpful for people who cannot do the Viparita Karani asana due to injuries. Let’s take a look at the steps: Place your yoga mat on the floor and a chair on top of it. Then place a folded blanket or folded towel on the chair seat. Sit on the mat close to the chair’s front. Then bend your knees and lie on one side. Remember to move to the centre of the mat. Then roll towards your back with your knees bent. Allow your calves to rest on the chair seat. Remember to keep your thighs at a right angle to your shins. You also need to keep your arms at your sides with the palms facing up. Total Time: Thirty seconds to ten minutes Total Sets: One or two sets
Here are the many benefits offered by yoga before sleep: Yoga revives your entire body by improving oxygen flow and flushing out the toxins. It helps you find much-needed relief from stress and anxiety. Yoga improves the quality of your sleep by a mile. It helps you experience peace and calm by imparting positive energy. Adding yoga for sleep to your nightly routine helps establish stability in your life.
As long as you do not over-strain your muscles and practice yoga for sleep under the guidance of an experienced teacher, you will have no trouble.
With people all over the globe experiencing an increase in stress levels, it is no wonder more and more people are turning to yoga for better sleep and stress relief. In fact, yoga helps people with sleeping disorders like insomnia, sleep apnea, oversleeping, etc. Yoga lowers the level of cortisol in your body, allowing you to relax and sleep. It also helps keep anxiety and depression at bay. Yoga needs to be practised under the supervision of a trainer. Once you have mastered the different asanas of yoga to help sleep, you can practice them on your own at home. Learning yoga for sleeplessness from an experienced trainer will help you get better sleep and also improve your overall health in the long run.
Fortunately, you do not need too much equipment to practice yoga for sleep in the comfort of your home. You will only need: A yoga mat A folded towel or blanket A firm cushion A block Yoga for sleeping well is no longer out of reach. At the end of the day, yoga is extremely beneficial to improve your sleep quality and improve your overall health in the long run.
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