Have you ever faced trouble while falling asleep? This is mainly because you are irked and anxious and insomnia keeps us stressed the next day too; keeping the vicious circle of sleep deprivation going strong. Sleep deprivation is the root cause of stress among adult in the United States.
Yoga here plays the role of a natural sleep remedy. It calms the mind by lowering stress levels and freeing your body from tensions. There are specific positions in yoga that help fight insomnia if you practice them before bed. To sleep better and for better mind and body coordination, I have handpicked a few postures that may help you before bedtime.
Forward Bend Pose
This pose helps in fighting insomnia and restlessness and also aids in lowering the level of stress. To practice this posture you need to stand with your feet apart and bend down taking your hands to the floor. Sway from side to side and bend your knees to release stress and tension.
No problem if your hands can’t reach the floor, use a yoga block to place your hands on.
Lie down with your back on the floor and lift your legs over to your head and the ground behind you. Use your hand to support your back or your hips in trying to maintain this plow pose. Stay in this pose for five minutes. This pose helps you sleep better throughout the night.
Legs Up the Wall Pose
This is a basic pose that eases any tension built up in the body and relieves stress. You can flip the legs up the wall with your head rested on the floor to perform this exercise. When we perform this yoga pose, the blood rushes to the heart and it creates an overall soothing effect. It is advisable to stay in the same pose for five minutes to induce relaxation.
Lie down flat on your back and bend your knees. Raise all of your body by keeping your feet hands and head grounded to the floor. Rise till you don’t feel a pull or stretch in your abdomen or chest. Hold the pose for 30 seconds.
Try these yoga poses before sleep time and I am sure you will sleep peacefully throughout the night.
Supine Spinal Twist
This pose calls for lying on your back by bending your knees in a way that your feet are grounded to the floor and your arms stretched out on either side. Twist your knees and your head in opposite directions to twist your body.
Gentle twists help relieves tension from the spine and the whole body inducing sleep.
Reclining Butterfly Pose
Lie on your back on the floor and bring your feet together in a way that the soles of the feet are hugging each other and your knees take the shape of a diamond. Put one hand on your heart and one on your belly as you feel yourself breathing in and out. This pose is a variation of the basic butterfly pose and helps your body get into the resting mode.
Left Nostril Breathing
To perform this relaxing breathing exercise you may either sit up straight or lie down on your side. Cover your right nostril and take deep breaths 10 times from your left one. This works wonders for most people and makes them fall asleep instantly.
Throw away the burden of your worries as you lie down in the corpse pose and get your body ready to sleep. Focus all your energy and attention towards your body and the breaths you take in a rhythm. This will relieve you of your day’s worries and take your mind away from all the things causing you restlessness and stress.
Lie down flat on your stomach and take your hand behind you holding both together. Lift your chest, head and your feet in the air and inhale as you do so. To get in a neutral position, exhale while you push back to your neutral position.
Reclining Big Toe Pose
This pose helps to build your sleep routine and reduce anxiety. Lie down on your back and life one of your legs vertically up holding the back of your thigh with your arms. Push your thigh into your hands and hold this posture for at least 5 breaths later on switching sides.