Yoga for a better sleep

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 Do you keep changing sides on the bed but can't sleep? Well! you have come to the right place. Sleep is a big chunk of anybody's day and if it doesn't go well, the whole day you will feel tired and lousy. Scientists are always trying to get to a perfect amount of time but it varies with every individual. If you feel energetic after a sleep, you slept long enough and had a good sleep.

Reasons behind the poor quality of sleep

  • Stress
  • Poor lifestyle
  • Unhealthy eating habits
  • Overthinking
  • Too much visual stimulation before bedtime
  • Excess caffeine

How poor sleep affects us?

  • Poor concentration
  • High risk of cardiovascular diseases
  • Anxiety issues
  • Mood swings
  • Obesity

How does yoga improve sleep quality?

Practicing yoga calms down the brain and relaxes the nervous system and muscles which in turn helps in getting good sleep. One should not practice yoga poses at night which causes the blood to flow toward the brain at a fast pace as they will make you more awake and alert. You can practice those asanas in the morning as they will improve your sleep quality over a longer horizon of time due to improved mental health.

Yoga asanas for a better sleep

  • Halasana
  • Uttanasana
  • Paschimottanasana
  • Viparita karani
  • Kandharasana
  • Baddhakonasana
  • Tratak yoga
  • Savasana
Halasana
woman doing halasana

Lie straight on the floor with arms resting on the side. Raise the legs up keeping them straight until they are perpendicular to the floor. Using your arms raise the trunk, and lower your legs further back until they touch the ground behind your head. Straighten the legs by keeping the kneecaps tight and raise the trunk to your full capacity. Breathe evenly and deeply. Hold for up to 5 minutes.

Uttanasana
woman doing uttanasana

Stand straight keeping feet together and knees tight. Exhale, bend forward from the pelvis keeping the back straight and place the palms on the floor, keeping the head up. Take a few deep breaths. Exhale, bend further, and rest your head on your knees. Do not loosen the grip of the knees. Take a few deep breaths. Inhale and raise the head up keeping palms on the ground and then with an inhalation raise the trunk and get back to the original position.

Paschimottanasana
woman doing paschimottanasana

Sit on the floor with legs straight in front with a straight back. Exhale and bend slightly forward to grab the toes. Now inhale, and stretch the spine, look upwards trying to make the back concave. In the start, it will feel like an impossible task but with time muscles elongate and adapt themselves and the hump will disappear. Take a couple of deep breaths in this position. Exhale, bend forward from the pelvis using your arms as a lever to pull the trunk, do not strain. First, try to touch the head on the knees, then the forehead, nose, and lips. Hold this pose for a few seconds and slowly extend the time up to 5 minutes.

Viparita Karani
woman doing viparita karani



Lie flat on your back. Raise your legs together keeping legs straight until they are perpendicular to the ground. Now, raise the trunk from the ground until it is 45 degrees from the floor. Adjust the legs to make them perpendicular to the floor. Use your arms to give support to the back. This asana is an easier version of the shoulder stand pose for people whose neck is very stiff.

Kandharasana
woman doing kandharasana

Lie flat on your back. Bend the knees and bring the ankles closer to the buttocks so that they touch them. Hold your ankles with your arms. Raise the buttocks and arch the back as much as you can. Keep the feet on the floor and do not move the position of feet and shoulders. In the final pose, the knees are bent perpendicular and the whole body is balanced on the feet, arms, neck, and shoulders. The head is passive.

Baddhkonasana
woman doing baddhakonasana

Sit on the floor with legs straight in front with a straight back. Bend the legs at the knees and bring them closer to your body. The heels of both legs should touch the perineum and the outer sides of the feet should be on the ground. Grab the respective feet with both hands and widen the thighs and lower the knees until they touch the floor. Stretch the spine erect and gaze at the tip of your nose. Hold as long as comfortable.

Tratak yoga
Sit in any comfortable position keeping your spine straight and your head in line with your spine. Now focus on a small object or point marked in line with the eye level. Do not blink and do not strain. Keep your body still. Stay focused as long as you can and then close your eyes and relax. Do it 2-3 times. It will clear your mind and will stop thoughts.
Here, I have given a brief introduction only to this powerful technique. We will discuss it in depth about it some other day.

Savasana
woman doing savasana

Lie flat on the ground on your back. Keep the arms slightly away from the thighs. Heels should be kept together and toes apart. If you relax your body enough you will observe that it will happen naturally. Keep your eyes close and breathe even and deep. There should be no jerks in breathing. It should be so slow that your nostrils should not feel the warmth of breath. Stay in the pose for good 15 minutes.

Note: If you have any pre-existing health condition, kindly consult with your doctor or a yoga teacher before starting yoga.

Thank you for reading. Stay healthy!


Attributions:
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-halasana-pose-white-studio-background_1281851.htm#query=halasana&position=0&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-yogi-attractive-woman-uttanasana-pose-white-loft-backg_1282076.htm#query=uttanasana&position=5&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-yogi-woman-paschimottanasana-pose-with-block-loft-back_1282106.htm#query=paschimottanasana&position=5&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-woman-doing-viparita-karani-exercise_3955305.htm#query=viparita%20karani%20pose&position=0&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-yogi-attractive-woman-glute-bridge-pose-loft-backgroun_1282125.htm#query=bridge%20pose&position=1&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-baddha-konasana-pose-white-studio-bac_1281359.htm#query=baddha%20konasana&position=4&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-woman-savasana-pose-grey-studio-background_1281541.htm#query=savasana&position=2&from_view=search&track=sph">Image by yanalya</a> on Freepik


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