Want to sleep like a baby? Give these 5 yoga poses a try

Published on: 2 May 2022, 15:20 pm IST

Yoga for sleep: If you're unable to sleep and are tossing and turning in bed, give these 5 yoga poses a try to sleep deeply.

Aayushi Gupta
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yoga for sleep
Get a good night's sleep! Image courtesy: Shutterstock
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How good do we feel when we see children sleeping peacefully? It seems as if this is all one needs in life, especially if you have trouble sleeping comfortably every night. Do you keep tossing and turning in bed instead of getting sound sleep almost every night? Well, in that case, you can feel tired and lethargic every morning, which is not good for your health. Sound sleep is really essential for your overall health and the best way to achieve it is through yoga! Yes, you can try yoga to sleep well.

How can yoga improve sleep?

In order to function in a normal or healthy manner, sleep is indispensable. Otherwise, we will be low on immunity, energy, and stamina. Sleep is an important factor not just for our physical health but it also improves our mental health and well-being. If you suffer from sleep related issues, it is suggested to practice yoga on a regular basis.

yoga for sleep
Constantly tossing and turning in bed is no fun! Image courtesy: Shutterstock

“Insomnia and poor quality sleep affect several aspects of your life like your appetite, and productivity, and makes you more prone to disease. Yoga is a very therapeutic practice that provides you with many health benefits for the mind, body, and soul. Practice these gentle and easy poses before you sleep to get rid of problems such as erratic sleep cycles, disturbed sleep, and insomnia. Hold these poses for 5-10 breaths or as long as you are comfortable, shares yoga and spiritual guru, Grand Master Akshar, with Health Shots.

Some yoga poses that can improve your quality of sleep:

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, this helps in building a better sleep routine. This yoga pose can also be performed right after a meal.

yoga for sleep
The humble Vajrasana is one yoga asana you can practice for better sleep. Image courtesy: Shutterstock

How to perform this pose:

Place your knees down 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 ensure your back is straightened out.

2. Dandasana (Staff Pose)

This pose stretches your hamstring and calves and helps to restore your flexibility. Improved flexibility means good posture, which can help you sleep well every night.

yoga for sleep
It can improve your posture. Image courtesy: Shutterstock

How to perform this pose:

Sit down and extend your legs forward. You can gently rest your palms flat on the floor next to your hips. This will help you to support your spine but your arms must be straight. Inhale and exhale normally, try to sit tall by lengthening your spine. Hold the pose for 5-10 breaths keeping the legs fully active.

3. Balasana (Child’s Pose)

Child’s pose is one of the vital poses to relax your body that can be done anytime. It helps to stretch your back, hips, thighs and ankles, relieving the tension. You can practice this pose regularly for restful sleep.

yoga for sleep
Child’s pose can keep your mind calm.. Image courtesy: Shutterstock

How to perform this pose:

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

4. Udgeeth Pranayama in Anandasana

Udgeeth Pranayama in Anantasana is a simple, but effective type of pranayama and meditation technique. Chanting Om calms your mind and brings stability. Plus, it relieves anger and anxiety, making you sleep deeply.

yoga for sleep
This pose can go a long way in easing sleeping troubles. Image courtesy: Shutterstock

How to perform this pose:

Lie down on your back. Stretch out your arms. Keep your palms facing up. Inhale deeply and fill your lungs with air. While exhaling, form a circle with your lips and chant “Om” for as long as you can

5. Baddha Konasana

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

yoga for sleep
Baddha Konasana. Image courtesy: Grand Master Akshar

How to perform this pose:

Sit with your legs stretched in front of you, fold your legs, and bring the soles of your feet together. Keep your feet at a comfortable distance away from the groin. Gently try to bring your knees down as you exhale

Akshar says, “You can start practicing these asanas before you go to bed each night. Dedicate 10-15 minutes to creating a calm and peaceful environment for better sleep. You can also include pranayama exercises and meditation for a night of restful sleep. Meditation techniques such as Brahmari Dhyan, Aarambh Dhyan, etc have numerous benefits, Brahmari pranayama, and Anulom Vilom can also be done for optimal rest.”

Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.

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