9 YOGA ASANAS TO IMPROVE YOUR SLEEPING HABITS (YOGA FOR SLEEP, INSOMNIA OR DEEP RELAXATION)

BETTER SLEEP CONTRIBUTES TO A BETTER QUALITY OF LIFE.

"SLEEP IS THE GOLDEN CHAIN THAT TIES HEALTH AND OUR BODIES TOGETHER."

-Thomas Dekker.

Approximately 90% of the population today suffers from anxiety resulting in a lack of quality sleep. Sufficient and quality sleep is vital for both mental and physical rejuvenation. Lack of this, causes one to be dull and low on energy the next morning. It can also be linked to obesity, diabetes, heart disease, high blood pressure, tiredness, fatigue, insomnia, anxiety, stress, poor concentration level, and lack of energy.

On the other hand, proper sleep helps to improve overall throughput/ productivity, rejuvenate vital organs like the heart, blood vessels, heals the body. Sleep can also help reduce anxiety and stress levels.

Now, one has two options to improve his sleep.

1. Opt for medicines which may have side effects in the long run and; 

2. Overcome the problem by doing yoga or meditation as I keep telling in all my posts. Yoga/ meditation absolutely has the answer to all your mental and physical ailments. All one needs to do is practice it religiously to see the results.

Also, medicines may give you relief in the short run, but a regular practice of yoga or meditation will help you overcome and uproot the problems from the root.

So come, let's have a quick look at the yoga asanas which will help you improve your sleep.

Hie there I am Priyanka V. and today I am here with some yoga asanas to control your thoughts and give you a better night's sleep.

So without further ado,  let's fix your sleep deprivation by these yogic asanas.

1) BALASANA (WIDE-KNEE CHILD'S POSE):

BALASANA (WIDE-KNEE CHILD'S POSE)

One of the resting pose that we usually do as a counter asana for various asanas practice.

It enables you to reconnect with your inner child.

It is one of the best relaxing asana everyone loves to practice.

HOW TO DO:

a) Sit in the vajrasana pose ( i.e. on your heels).

b) Keep your spine neutral and spread your knees hip-width apart.

c) And then slowly raise your hand and move forward place the palms in front of you extending your arms as much as possible.

d) Rest in the pose for as long as needed.

BENEFITS:

The benefit of this posture is linked to the entire digestive system. This asana is super calming for the mind. It gives you physical as well as mental relaxation. It relieves anxiety, alleviates stress, and also helps fight insomnia thus giving you a sound sleep.

Note: Avoid forward bending postures if you have severe backache. 

2)ANANDA BALASANA (HAPPY BABY POSE):

ANANDA BALASANA (HAPPY BABY POSE)

This pose stretches the inner groin and lower back muscles of the body and is one of the best asana practiced for calming the mind and relieving stress & anxiety.

HOW TO DO:

a) Lie down on your back with your legs straight and arms relaxed at your side.

b) Now bring your knees towards your chest such that your legs come up but your hips stay down. Open your knees slightly wider than your torso. Keep your feet flat facing towards the ceiling, knees pulled in toward armpits.

c)  Make sure that the back of your neck is flat on the ground. Your spine should be erect. Feel the stretch and relax.

 BENEFITS:

This posture can help calm down a busy mind and get rid of stress and anxiety. Thus helping you become more aware of the mental and physical states that are preventing sleep.

3) PASCHIMOTTAN ASANA (SEATED FORWARD BEND):

PASCHIMOTTAN ASANA (SEATED FORWARD BEND)

It is a powerful, rejuvenating posture that calms the mind and all the muscles.

All the abdominal muscles get vigorously contracted which helps to shed off extra fat accumulated near your belly area.

HOW TO DO: 

a) Sit down on your mat keeping your legs in the front and knees straight, arms close to the head.

b) Slowly attempt to bend forward and try to hold the great toes with your hands and then try to put the face between the knees. Elbows should rest on the ground.

c) Hold the posture for 60 seconds and then relax and repeat thrice.

BENEFITS :   

This is a powerful abdominal exercise. It cures abdominal diseases like constipation and other digestive disorders which in turn benefits your skin.

It relieves stress and anxiety which are considered as two major enemies of healthy body.

Note: Instead of Paschimottanasana you can also go for Uttanasana. For this refer my previous blogs.

4) CORPSE POSE (SAVASANA):

CORPSE POSE (SAVASANA)

It is the common final pose of a yoga practice. This posture is all about restoration. The body, mind, and soul can all recover during this state.

 It helps remove fatigue and gives rest to the mind. It gives you immense peace and relaxation.

HOW TO DO:

a)Lie on your back with your legs straight and arms relaxed at your side. Your palms facing the ceiling. 

b)Close your eyes and feel the relaxation. Relax each and every part of your body through this posture. 

BENEFITS:

This asana when practiced properly helps to calm the mind, reduces stress, headache, fatigue, and anxiety. And thus relaxes your body completely giving you better sleep.

5) BADDHA KONASANA ( BUTTERFLY POSE):

BADDHA KONASANA ( BUTTERFLY POSE)

Baddha konasana is a seated pose in hatha yoga as exercise. It relieves stress and anxiety which are considered as two major enemies of a happy, healthy lifestyle.

HOW TO DO:

a)Start in a seated position and bring the souls of your feet together to touch.

b) Now gently clasp hands around feet, elongate and straighten your spine, tucking your chin in toward your chest.feel the stretch in your back.

c) Hold the position for 60 seconds. Relax and repeat thrice 

BENEFITS:

It Stimulates the heart and improves blood circulation, stretches inner thighs and groin. Stimulates abdominal organs, prostate gland, ovaries, and kidney.

This pose can help relieve mild depression, anxiety, and fatigue. Thus calms your mind and release physical tension. 

6) VIPARITA KARANI ( LEGS-UP-THE WALL POSE):

VIPARITA KARANI ( LEGS-UP-THE WALL POSE)

This posture is similar to Sarvangasana (shoulder stand). This asana is a slightly simplified version of Sarvangasana.

This asana is very effective in improving the overall blood circulation of the body.

Lifting your legs up against the wall will pump blood to the heart faster and this improves circulation by which your entire body gets Benefited.

This asana helps relieve the entire body and mind from any kind of tensions, stress, anxiety, depression, etc 

HOW TO DO:

a)Lie down on your back, keeping legs and feet together with arms straight, palms resting on the ground.

b) Gently lift up both the legs straight without bending your knee towards the sky. Support your hips with both hands. Your elbows resting on the ground. Tuck the chin slightly into the chest, focus on your breath. Hold the position. (you can also take the support of the wall. In this case, you'll need to rest your legs vertically (or nearly so) on a wall.)

c) If you feel like coming up back, slowly bend your knees, get your knees close to your forehead, and without lifting your head up slowly get your legs down. Rest for a while. Repeat.

BENEFITS:

This position gives you immense peace and relaxation and hence better sleep. Your organic tissue will receive more oxygen which in turn will reduce the tension in your muscles. 

7) HASTAPADASANA (HAND TO FOOT POSE):

HASTAPADASANA (HAND TO FOOT POSE)

It is a powerful, rejuvenating posture that calms the mind and all the muscles.

All the abdominal muscles get vigorously contracted which helps to shed off extra fat accumulated near your belly area.

HOW TO DO:

a) Stand straight on your mat. 

b) Inhale and lift your hands upwards completely.

C) Now keeping your back straight,  exhale and start bending forward towards the feet.

d) Put your head down and hold your legs with your hands, let your head fall freely. ( In the beginning the hands may not touch the ground but the position will be attained after some practice.)

e) Hold the position for 60 seconds and slowly release it.

BENEFITS:

It is a gentle and restorative pose to wind down your day. It helps to relieve headache and insomnia, relieves menopause symptoms, stress, and anxiety.  

8) HALASANA (PLOUGH POSE):

HALASANA (PLOUGH POSE)

This is one of my favorite postures. There are numerous benefits of Halasana.

Halasana completely calms your mind and relaxes your body. Practice it regularly and enjoy a stress-free lifestyle.

HOW TO DO:

a) Lie down on your back, keeping your legs and feet together with arms straight, palms resting on the ground.

b) Gently lift up both the legs straight without bending your knee towards the sky, Now press the palms in the mat and raise your hips off the ground with both the legs going over the head, as far as possible toward the floor beyond the head. (You can also support your waist by placing the hands on your lower back. )

c) Slowly try touching your feet to the ground behind.

d) Once you are comfortable in this position then place your hands on the mat, palms facing down or with the fingers interlocked.

e) Keep your breathing normal. And hold the posture for atleast 60 seconds.

* You can also take the support of the wall for this practice.

BENEFITS:

If you have trouble sleeping this asana will definitely help you since it improves blood circulation of all over your body giving you a calm and relaxed body.

9) SETU BANDHASANA ( BRIDGE POSE):

SETU BANDHASANA ( BRIDGE POSE)

Derived from the Sanskrit word 'Setu' meaning 'bridge' and 'Bandh' meaning 'lock'.

It is a classic backbend that helps to open the chest and stretches thigh muscles.

This pose brings flexibility to the spine, neck, arms, hip, and shoulder joints.

HOW TO DO:

a) Lie down on your back.

b) Now put your feet on the ground near the butt.

c) Slowly raise your body, hip region high off the floor as much as you can. (This helps to resolve the tensions in the upper body.)

d) Hold it for 60 seconds and then slowly return back on the floor.

e) Rest for a while and then again Repeat the procedure. 

BENEFITS:

It gives a good stretch to muscles of gluteus, back, and hamstrings and also help alleviate back pain. Again a very powerful yoga asana for better sleep.

Regular practice of this asana keeps the brain and heart healthy.

Remember quality of sleep is more important than Quantity. sleep quality is always considered as a better indicator of overall health, mood, and life satisfaction than sleep quantity.

So be consistent with these exercises and wake up feeling refreshed and with loads of energy. 

All the best❤️

 Additional tips:

1)Avoid caffeine and nicotine-based products in the four to six hours before bedtime.

2) Practice some resting yoga postures mentioned above before going to bed.

3) Avoid taking heavy meals at your dinner. Your dinner should be light and clean.

4) Avoid taking processed foods.

5)I know it's tempting to check your phone before moving on to your bed. But trust me it's really affecting your lifestyle. So if you want to avoid starting your day feeling rushed, stressed, anxious then stop checking your smartphone atleast one hour before going to bed. 

Go ahead give it a try and do not forget to share with your friends and family.

Have a great day🙏

Which yoga Asana you want me to post next, do comment in the comment section below.

Happy reading and be a yogi by heart and body ❤️

Lastly, if you enjoyed this post I'd be very grateful if you'd help it spread by sharing with your loved ones🙏

Stay tuned to my page will be coming up with more great asanas every week.....

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