EDUCATION

5 Yoga Pose and Exercises for Better Sleep

In our fast-paced and demanding world, getting a good night’s sleep can be difficult. Stress, anxiety, and other factors all have the potential to disrupt our sleep patterns, leaving us exhausted and depleted. Yoga, thankfully, offers a natural and effective method of promoting yoga school in rishikesh better sleep. By incorporating specific yoga poses and exercises into your bedtime routine, you can relax your body, calm your mind, and improve your sleep quality. The following five yoga poses and exercises can help you sleep better at night.

1. Supta Baddha Konasana (Reclining Bound Angle Pose)

Reclining Bound Angle Pose, or Supta Baddha Konasana, is a great yoga pose for relaxing the body and opening the hips. It promotes relaxation and is particularly beneficial for people with tight hips or lower back tension.

How to Practise:

  1. Start by sitting with your legs outstretched in front of you.
  2. Bend your knees and bring the soles of your feet together, allowing your knees to fall outward.
  3. Slowly lower your back to the ground, if necessary using a cushion or yoga block.
  4. Raise your palms to your sides.
  5. Close your eyes, take a deep breath, and focus on relaxing your entire body.
  6. Maintain this position for 5-10 minutes, or as long as you are comfortable.

Supta Baddha Konasana relaxes the hips and groins,  yoga teacher training in india making it easier to let go of the day’s stresses and prepare for a good night’s sleep.

2. Viparita Karani (Legs Up the Wall Pose)

Viparita Karani, also known as the Legs Up the Wall Pose, is a restorative yoga pose that promotes relaxation and reduces stress and anxiety. This pose is especially good for relaxing the nervous system and increasing circulation. 

How to practice:

  1. Place your right hip against the wall, your knees bent, and your feet flat on the floor.
  2. Lie on your back and extend your legs as you gently pivot your body up the wall.
  3. Place your hands at your sides, palms up.
  4. Close your eyes and take slow, deep breaths to relax into the pose.
  5. Maintain this posture for 5 to 15 minutes.

Viparita Karani helps to drain excess fluid from the legs and reduce swelling. It also aids in the relaxation of the nervous system, making it an ideal pre-sleep posture.

3. Balasana (Child’s Pose)

Balasana, also known as Child’s Pose, is a gentle resting pose that can help relieve tension in the back, neck, and shoulders. It is a great way to unwind and unwind before bed.

How to practice:

  1. Begin by kneeling on a tabletop on your hands and knees.
  2. Sit on your heels with your big toes touching and your knees apart.
  3. Extend your arms in front of you, brow resting on the mat.
  4. Focus on taking slow, deep breaths to relax your entire body.
  5. Hold this position for 2-5 minutes, or as long as you feel comfortable.

Balasana encourages safety and comfort, and it should be included in your bedtime routine for better sleep.     

4. Nadi Shodhana (Alternate Nostril Breathing)

Nadi Shodhana, or Alternate Nostril Breathing, is a pranayama (breathing) exercise that balances the flow of energy in the body and calms the mind. It is especially effective at reducing stress and anxiety, both of which can interfere with sleep.

How to practice:

  1. Sit comfortably with your spine straight and your shoulders relaxed.
  2. Use your right thumb to close your right nostril and your right ring finger to close your left nostril.
  3. Start by closing your right nostril and inhaling deeply through your left.
  4. Close your left nostril with your ring finger and open your right nostril.
  5. Exhale completely through your right nostril.
  6. Inhale deeply through your right nostril.
  7. Close one nostril and open the other.
  8. Exhale completely through your left nostril.
  9. Do this 5-10 times before returning to normal breathing.

Nadi Shodhana aids in the balance of the nervous system, the reduction of stress, and the preparation of the body and mind for a restful night’s sleep.

5. Savasana (Corpse Pose)

Savasana, also known as Corpse Pose, is the ultimate relaxation pose and is typically performed at the conclusion of a yoga session. It is the most relaxing method of sleeping, allowing your body and mind to completely relax and unwind.

How to practice:

  1. Lie on your back, legs extended, arms at your sides, palms facing up.
  2. Relax into the pose by closing your eyes and taking a few deep breaths.     
  3. Relax your muscles, starting with your toes and working your way up to your head. 
  4. Allow your mind to relax while focusing on your breathing.
  5. Relax in Savasana for 10-15 minutes, or for as long as you like. 

Savasana is a deeply relaxing pose that promotes mindfulness and assists the body in preparing for a good night’s sleep.

Yoga is a natural and effective way to improve sleep quality because it reduces stress, calms the mind, and relaxes the body. Incorporating these five yoga poses and exercises into your bedtime routine can help you sleep better and feel more refreshed and revitalized in the morning. Remember that consistency is key, and with time and effort, you can use yoga to have more restful nights and brighter mornings. Sweet dreams!

 

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