Yoga is a well known stress reliever and relaxer. This relaxation makes it easier for you to fall asleep, so yoga is a good way to improve sleep. Sleep has many advantages to health, including cancer prevention and a reduction of the chances of contracting some cardiovascular diseases. But it is increasingly difficult to get proper sleep in today’s hectic and busy world.
Yoga is hence a good way to get you sleeping and helps in curing many sleep disorders, such as insomnia. Here are four yoga poses that help improve sleep.
1. Uttanasana (standing forward fold)
This pose helps loosens hamstrings and cramps of muscles that might cause stress and serious pain, making sleep difficult. Stand straight, then bend over forward and bring your hands down, with your palms on the floor, one on either side of your legs. Or if you are not able to touch the ground, hold your elbows with your opposite arms as you cross them together. Inhale and exhale at least six times, then come out of the bend.
2. Balasana (child’s pose)
This pose is the most famous yoga pose and is taught in many yoga classes. It helps to relax the body and mind, while relieving the tension at the temple. Fatigue, stress, and anxiety are also taken care of with the help of this pose.
Kneel and sit on your heels. Then bend forward and place your elbows, then your upper arm flat on the floor with your head and temple down on the ground. Inhale and exhale deeply as you massage your forehead from the left to the right side on the floor.
3. Supine Spinal Twist
This pose is especially good for relieving gastrointestinal problems that might cause pain, making it difficult for you to fall asleep. It also improves blood circulation, providing further stress relief and relaxation, making it easier for sleep to come.
With your back on the floor and your feet flat on the ground with bent knees, roll your knees to the left side while your right shoulder pushes down to the ground. Move your head to the right side, while pressing down the knees with your left hand to extend the stretch, then inhale and exhale six times, later repeating the pose with the other side.
4. Supta Baddha Konasana (reclining bound angle pose)
This pose is a fantastic pose for doing after a stressful, long day, especially if you want to rest and relax. It quickly transports your mind to a happy place, as you speak, telling yourself nice things. You become extremely relaxed at the end and it is very easy to fall asleep afterwards.
Sit down with your buttocks on the floor and a pillow behind you. Slowly bring yourself to lie down backwards on the pillow with your knees opened to the side and feet touching. Put your arms with palms facing upwards flat on the floor, on both sides, then inhale and exhale deeply a few times.
image courtesy of: articles.bedworks.com.au, yogajournal.com, lovemyyoga.com, yogaclassplan.com, care2.com.