Usually if you do not get a good night’s sleep, possibilities are that you may be aging earlier than you must be, in addition, not feeling good and confused thinking. Do you know the fact that when you sleep, your body removes toxins and repairs on a cellular level? So it is necessary to sleep for at least 6-8 hours per day.
If you have a problem with sleep, yoga can help you. Regular Yoga for Better Sleep is very necessary for sleeping properly. Yoga helps calm down the entire days stress and acquire good sleep at night.
In fact, a good night’s sleep within reach and the suggested treatment is to create a relaxing bedtime routine. The following Yoga for Better Sleep can help you calm down and enjoy a peaceful sleep.
Utthan Pristhasana (Lizard Pose)
- In Yoga for Better Sleep start with your pose with Adho Mukha Savasana (Downward-Facing Dog). Exhale, step your right leg ahead to the outside edge of your right hand. Both arms must be to the left of the right foot.
- Lower your left knee down onto the floor and free the top of your left leg. Take a look down to make sure that the right knee is not moving past the right ankle and divide the weight equally across both hips.
- Drop your weight down onto your hips and enroll with your body. If you feel cozy, move down both your forearms. Keep your chin raised and the chest open.
- Keep this pose for 5-10 breaths. To come out, put your palms down on the floor and step your right leg back to Downward-Facing Dog, relax there for a few breaths before repeating for the other side.
Salabhasana (Locust Pose)
- Inhale to plank pose and lower to your abdomen.
- Hold your hands behind your back. Breathe out and root the tops of your leg onto the ground.
- Breathe in as you raise your chest and arms. Look ahead.
- To come out of the position, release your hands and breathe out, pressing back to Downward-Facing Dog.
Prasarita Padottanasana (Wide-Legged Standing Forward Bend)
This is one of the Yoga for Better Sleep.
- In this, stand straight and your legs 4-5 feet apart.
- Breathe in and raise your chest.
- Breathe out and fold ahead from the hips.
- Spread your arms broad, coming to your fingerprints with elbows twisted.
- Keep your forehead on a block.
- To come up, root down by your legs. Breathe in and gradually rise.
Janu Sirsasana (Head of the Knee Pose)
- Sit with spread legs. Keep the sole of your left leg against your right inner thigh, right hand via your hip.
- Raise your left arm, breathe out and fold up over the right foot, reaching for your leg and shin.
- Relax your head on a block.
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Paschimottanasana (Seated Forward Bend)
- Sit straight on the edge of a blanket with your leg stretched.
- Breathe out and extend your spine long as you bend ahead.
- Keeping your spine extended, hold onto your legs or shins with your elbow twisted and arm rested.
- Relax your forehead on your legs.
- Do this yoga for better sleep.
Supta Baddha Konasana (Reclining Bound Angle Pose)
- In Supta Baddha Konasana, place padding at the base of your sacrum.
- Turn your knees and put the soles of your feet together.
- Lie down on your padding and support your head with a blanket so that your head is exceeding your heart.
- Let the knees open.
Parsva Upavistha Konasana (Side Seated Wide Angle Pose)
- Sit down with your feet spread wide.
- Put a block on the inside of your right shin.
- Push your fingertips onto the ground.
- Breathe in and lengthen your spine.
- While exhaling, come ahead and bend your torso above your right foot, relaxing your forehead on the block.
- Come up after 5 breaths and change sides.
Supta Virasana (Reclining Hero Pose)
- Sit on your shins and put padding against the base of your sacrum.
- Take apart your ankles and sit between them.
- If required, take your knees as wide as your hips.
- Relax back onto your padding; sustain your head with a blanket.
Supta Padangusthasana or (Reclining Big Toe Pose)
- Lie down on your back with your big toes together.
- Breathe in and bring your right foot vertical, holding the back of your thigh.
- Press your thigh into your hands until you have a stretched muscle to bone connection.
- Keep for 5 breaths and change sides.
Setu Bandha Sarvangasana (Bridge Pose)
- Lie down on your back with bending your knees.
- Place your legs hip-width apart and parallel, straight under your knees.
- Inhale and raise your pelvis.
- Keep a block under your sacrum.
- Open your arms onto the ground in a cactus shape then raise your heart.
Savasana (Corpse Pose)
- Lie down on your back and arms relax.
- Concentrate on your breathing and check which nostril is clearer.
- To come out of the position, draw your knees in towards your chest.
- Rather than automatically rolling to your right side, rotate onto whichever side has the clearer nostril.
- Stay there until both nostrils feel similarly clear.
All the poses are perfect Yoga for Better Sleep poses. They calm down the body and mind and help you in restless sleeping.
Comfortable in a relaxing night with a quiet yoga poses focused on deep breathing to relax your mind and release physical stress. This blend or combination of breathing and movement stimulates your parasympathetic nervous system that aids counteract tension.