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If you are tired of the noxious tentacles of chronic insomnia and the daily disruptive stress, it is time for you to incorporate a few yoga poses for better sleep into your pre-slumber ritual. Often, counting sheep or fantasizing about our dreams does not do much to put us to sleep. Be it the last sip of our cup of camomile or the most mundane story we have ever heard, everything fails to realize the goal. Anxious thoughts about the next day’s presentation or ongoing personal troubles run rampant in our minds. That is when yoga comes into play. The meditative elements of yoga can make us more in tune with the sensations of the body, relieving the continuous battles of the mind and assuring a way to steady the wandering soul. By practicing these yoga poses for better sleep, you can happily hit the sack and weave beautiful dreams of tomorrow.
Supine Spinal Twist (Supta Matsyendrasana)
Besides assisting with better digestion and rinsing your mind of your daily stress, gentle and reclining twisted yoga poses for better sleep can help relieve tension throughout your whole spine. However, this is most useful with stomach troubles keep you up at night.
- Lie on your back with your knees bent and feet flat.
- Begin rolling your knees towards the right side of your body with your left shoulder pulling down towards the ground.
- Turn your head to the left and use your right hand to press down your knees and deepen the stretch.
- Stay in this position and count six breaths, gently inhaling and exhaling. Repeat the sequence on your left side.
Supta Matsyendrasana helps to alleviate bloating and gas, improves circulation, and eases neck and back tension.
Standing Forward Fold (Uttanasana)
This forward fold yoga pose eases your body and mind by dismissing tension in the hamstrings, calves, and hips. With inversions you can slow down, soothe your mind, and re-balance your senses from being erect throughout the day. Experts believe that it is essential to maintain a small bend in the knees in occasions of discomfort in the lower back. This often demonstrates that the hamstrings are too stiff for a straight leg version, and forcing yourself into it can lead you to losing the actual benefit.
- Stand upright and be sure to have your feet straight, heels firmly on the floor, and hands at your hips. Take a deep breath and then exhale.
- Gradually bend forward from your hips. As you move your torso down to allow your hands to meet your feet, make sure there is an open space between your torso and your knees.
- Keep your knees as straight as possible and bring your palms or finger tips to the floor in front of or on the sides of your feet. If you’re not able to touch your feet, cross your forearms and hold the opposite elbow with your hand.
- Count at least six breaths. As you inhale, slightly lift your torso and as you exhale, release your body deeper into the forward bend, letting your head and neck hang.
This yoga pose for better sleep can not only clear your head in different ways, but can also help your complexion and help build stronger bones.
Legs Up The Wall Pose (Viparita Karani)
This yoga pose, performed against the wall, helps to instill a sense of serenity and enable a release in your lower back and a stretch for your hamstrings. For this pose, you will need an uncluttered space at a wall and a bolster, blanket, or pillow. You are advised to stay in this soothing pose for at least five minutes with your eyes closed to maximize the results.
- Position a folded bolster, blanket, or pillow against a wall.
- Sit down as close to the wall as you can, next to the blanket. Lie down on your back, place your feet on the wall with your knees bent, and scoot your body over so that your bottom and lower back are on the blanket.
- Adjust your body so that your butt is touching the wall, and then place your feet straight up, resting your heels on the wall. You can keep your arms by your sides, or rest your palms underneath your head.
- Close your eyes and allow your entire body to relax, feeling gravity pulling you down as the wall and blanket support you.
- Hold like this for five minutes.
Ease into a restful night with the practice of this yoga pose for better sleep.
Corpse Pose (Savasana)
It is finally time for you to let yourself through the doors of peaceful reverie after a long day with the corse pose. This posture allows you to concentrate more on your body and breath, driving away edginess and agitation. It also gives you the opportunity to center your mind, reconnect with your breath, get in tune with the body, and chill out for the evening.
- Lie on your back with your feet hip-distance apart and your arms at your sides.
- Face your palms up and close your eyes.
- Take a few breaths, inhaling and exhaling slowly.
This yoga pose for better sleep is recommended as the final exercise to do before losing yourself to the world of dreams.
Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
Supta Padangusthasana is simultaneously an active and restorative yoga pose and one of the best yoga poses for sleep. It assists in relaxing your mind and easing tension in your legs and thighs, while also creating more cognizance in the breath. It also helps to release the hips, hamstrings, and calves after a tiresome day. You’ll need a yoga strap, towel or blanket to do this hip-opening pose.
- Lie on your back with your knees bent and your feet on the floor.
- Pull your right knee towards your chest and wrap your yoga strap or towel around your foot.
- Extend your right leg towards the sky and keep your shoulders on the floor. Then, straighten your left leg in front of you and pull your stretched right leg to the side with the yoga strap.
- Maintain this position and count several breaths before moving onto the other side.
Yoga experts believe this exercise or yoga pose for better sleep is also great if you’re an athlete or suffer from fatigued legs.
Reclining Bound Angle Pose (Supta Baddha Konasana)
Supta Baddha Konasana is the definitive yoga position that helps to clear the points in the center of your body, which control your energy. Experts believe this pose to be a fantastic way to externally rotate your hips and aid in flexibility. It is a rather vulnerable pose and hence a proper place to practice telling yourself that you are exactly where you need to be.
- Place a small stack of folded blankets or a pillow behind you.
- In a seated position, slowly lower your body towards the folded blankets.
- Bring the soles of your feet together in front of you and open your knees to the sides. You can use an extra folded blanket or pillow to support them.
- Place your arms on the floor at your sides with your palms facing up. Stay in this position for a few slow, controlled breaths.
Practice of this yoga pose for better sleep is the perfect way to hit the hay with happy thoughts.
Left Nostril Breathing (Surya Bhedana)
This relaxing breathing exercise, also known as pranayama, helps to clear the blocked energy channels of the body, thereby relieving you from cold, depression and frustration to bid you a better sleep. This is also known to be effective against sluggish digestion and hot temper.
- Either sit crossed-legged or lie down on your right side.
- Cover the right nostril with your thumb and extend the fingers out.
- Then take five to 10 deep breathes out of your left nostril.
This yoga pose for better sleep can help relax your worried mind and prepare you for the meditative state, releasing fatigue.
Child’s Pose (Balasana)
This archetypal resting pose helps stretch the hips, thighs, and ankles while reducing stress and fatigue. It gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back torso.
- Fold the torso over the legs with the arms extended or by the sides.
- Rest the forehead on the ground.
- Take long deep breaths.
- Massage the forehead left to right easing tension at the brow point.
This exercise for better sleep can also help to give relief from headaches and back pains when performed with the head and torso supported.