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Being insomniac can affect one’s physical and mental health condition by disturbing your regular sleep schedule. Many of us often have trouble in falling asleep and this can cause many physiological effects as told. These include loss of appetite, mental depression, slowed reaction time, delirium, dizziness and memory lapses which affects the immune system. It also wrecks havoc on physical appearance like dark circles, skin turning pale, making you sick and etc. This is where majority of the people get addicted to drugs or alcohol due to the severity. We all live in a fast paced environment and our senses are always being stimulated that affects our nervous system.
One needs to lower their stress levels, calm the mind and relieve the tension in your body in time. That’s where yoga comes in and practicing some yogasanas will help in overcoming restlessness and insomnia. They work effectively and work as a natural remedy in giving you enough sleep when practiced in the evenings or before bed time.
8 Best Yoga Poses For Sleep
Below we suggested some of the best yoga moves which help you to sleep by overcoming dizziness.
Variation of Sukhasana- Easy Forward Bend:
Sukhasana or the easy forward bend is the simplest yoga pose accessible by anyone. It works really great and is a must try asana before bed time. Keep your seated position and gently bend forward at your hips and stretch your hands straight out in front of you on the bed/floor. This pose eases tension, strengthens the back and lets the hips open up. Focus should be on lowering the chest and abdomen rather than forehead. It creates an overall sense of ease in the body. Experts suggest that you can make the pose more relaxing by sitting on top of the pillow, if you’re tight in the hips. Remain in this pose for 15 to 30 seconds and then inhale while coming back to the normal pose.
Uttanasana- Standing Forward Bend:
Uttanasana or the standing forward bend helps in relieving headaches, insomnia and is very beneficial in lowering the stress levels. Stand with the feet with six inches apart and fold the torso to the ground, bending the arms by reaching toward the ground and grabbing opposite hand to opposite elbow. This will help in releasing the tension in hips and legs. If possible, bring your palms or finger tips to the floor in front of or beside your feet, or bring your palms to the backs of your ankles with your knees straight. Lift and lengthen the front torso just slightly with each inhalation and with each exhalation release a little more fully into the forward bend. Remain in this pose for 30 seconds to 1 minute and it can be used as a resting position between the standing poses.
Halasana- Plow Pose:
Performing Halasana or plow pose brings new vitality to your body by turning the flow of blood circulation. Lie down on your back; engage your abdominal muscles to lift your legs over your head until your toes touch the ground behind you. If your toes are unable to reach the ground then try this asana lying perpendicular with your head touching the wall so that your feet will be supported by the wall. You can either keep your arms at your sides and palms facing downwards or you can interlace your fingers behind your back and then slowly straighten your arms. You must slowly and carefully roll out of pose like one vertebrate at a time. This pose helps in reducing physical tension, stretch put your back and neck muscles and in relaxing your body. Remain in this pose for 1 to 5 minutes to fall asleep easier.
Supta Matsyendrasana- Supine Spinal Twist:
Supta Matsyendrasan or this reclining twisted pose can be performed in bed before falling asleep. Lie down on your back and bring your right knees into your chest and then across your left side. Extend the right arm out and turn head to the right, taking several deep breaths and then repeat the same on the other side. You can also try bringing both legs up and then over to the opposite side as shown in the picture. Perform this twist on both your right and left sides and close your eyes and settle into the twists. Perform this pose gently and this helps in relieving tension throughout the whole spine in the easy digestion and helps us rinse out the tension from our day. Twisting postures also help in relieving toxins from your organs. Hold 5 to 10 breaths before easing back and doing the other side. This asana also stimulates the kidneys, abdominal organs, urinary bladders, stretches the hamstrings and strengthens the legs.
Viparita Karani- Legs Up the Wall Pose:
This simple pose is performed against the wall and is a very good asana for evening relaxation and stress relief. Lie down on the floor and make sure that you are perpendicular to the wall. Place your legs on the wall and scoot your hips towards where the wall and your carpet meet, walking your legs up the wall without you forcing it. Place your arms by your sides with your palms facing upwards. When we flip the legs up, the blood can rush back down to your heart. Close your eyes and take deep cleansing breaths and it gives you a soothing quality. The pose is considered a supported variation of an inversion and a shoulder stand. This pose is used to determine the position and size of your support. Stay in this pose for 5 minutes and if desired you can use a soothing eye pillow. If you are flexible you may use a high support else the chosen support should not be very high and should be placed at slight distance.
Supta Baddha Konasana- Reclining Butterfly:
Supta baddha konasana is one of the variations of the basic butterfly poses called the reclining butterfly pose that can help the body to get into rest mode. Lie down on your back and put a pillow underneath your spine. Bring the two soles of your feet together until they touch each other and let your knees gently drop to the sides. Keep your hips off the pillow and stretch your arms sidewards away from your body with your palms facing upwards. If you feel the pose very intense and your hips are tight try putting a folded blanket or cushion under each of the knees. Bring one hand to your heart and one hand to your belly and breathe deeply. Stay in this pose for one minute and gradually extend the pose from 1 to 10 minutes. This pose helps in stretching the inner thighs, groins and knees. It also helps in relieving the symptoms of mild depression, menstruation and menopause.
Savasana- Corpse Pose:
The key in doing Savasana or performing corpse pose is to keep your focus on your breath. Focusing the attention on your body and breathe get your body into sleep mode with this simple pose and by letting go of the day’s worries. In savasana the body is meant to remain in neutral position. Sit on the floor with your knees bent, feet on the floor, and lean back onto your forearms. Lift your pelvis slightly off the floor and push the back of the pelvis toward the tailbone with your hands, then return the pelvis to the floor. Inhale and slowly extend the right leg, then the left pushing the heels. In addition to quieting the physical body, it is also necessary to pacify the sensory organs in savasana. Stay in this pose for 5 minutes for every 30 minutes of practice. Keep your eyes completely closed and take a few deep breaths in an out and open your eyes gently when you feel complete.
Eka Pada Rajakapotasana- One Legged King Pigeon Pose:
One legged king pigeon pose is slightly an advanced pose and is suggested for intermediate practitioners. Get down on all fours and place your right knee behind your right wrist and direct your right foot towards the left. Slide your left leg back. Place a pillow lengthwise to the left of your left leg. Let your arms relax to either side and lay your belly and chest on the pillow. Breathe deeply by relaxing your head to whichever side you feel comfortable. Stay in this pose for a minute, take a few breaths, drop the knees to all floors on another exhalation and repeat with the legs reversed for the same length of time. If the stretch is too intense place another pillow underneath your chest and repeat the same when trying on the opposite side. This asana lengthens hip flexors, prepares body for backbends and increases external range of motion of femur in hip socket.
Sleep deprivation or insomnia is a serious medical condition but can be treated well with yoga and also by following a healthy diet to an extent.
Best Yoga Mats:
Many doctors and physicians suggest people to use yoga mats for maximum results. Check out 3 best Yoga mats currently available in the market. These yoga mats are very effective when you practice yoga as a beginner.
Hope these above mentioned yoga moves help you to sleep better. And if your problem still persist after these yoga poses for sleep, then its better to consult a qualified medical specialist. Sleeping and resting is the best exercise you could ever take to stay fit!