The art of practicing “Yoga,” a spiritual Indian exercise, includes correcting certain body postures, controlling your breathing, and a simple yet calming session of meditation. It has now become a popular way of maintaining physical and mental well-being. Yoga focuses on the relationship between the body, mind, and soul. Not only does it promote your physical well-being but Yoga has also come to be known as a practice that can heal numerous diseases and disorders. Why is it called a spiritual practice? Because performing yoga knocks into your inner consciousness and provides it with a path of light that gives a person a clearer picture of the future.
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How does yoga benefit your sleep?
In a survey done by some reputable researchers, it was found that 55% of people who practised yoga daily got a sound sleep. Apart from improved sleep, Yoga also helped with reducing stress and anxiety among people. Sleep is your body’s way of relaxing and recharging, therefore when a person practices yoga, it releases all the negativity that is trapped inside one’s body. It is advised that yoga should be performed early in the morning and before you have your breakfast.
Five yoga poses to help you sleep better
Given below are the five yoga poses to help you sleep better:
1. Shavasana or the corpse pose
This asana is the easiest yoga pose that anyone can perform. All you must do to perform this asana is to lie down on your yoga mattress on your back with your hands straight and palms touching the mattress, and relax your body so that the muscles do not get tensed. Separate your legs and make sure your hands are not touching your torso. Once you have set all your limbs, release any tension that is holding them rigid. Let your breathing be slow and natural. It helps you to lower blood pressure by thus ensuring smooth blood circulation. It calms your stress and anxiety. It also awakens your inner spirit and makes your conscience aware. The nervous system is calmed and aided by this pose. Since your body gets used to relaxation, sleeping at night becomes easier. Usually, it is advised that this asana should be practiced at the end of your yoga session. It can also be performed individually.
2. Vajrasana or the thunderbolt pose
The Vajrasana is a simple sitting yoga pose that is accompanied by meditation. To practice this asana, kneel on the mattress and pull your knees and ankles together. Sit in a straight and upright position and make sure that your soles are supporting your glutes. Focus on your breathing while your eyes are closed. Performing this asana helps to improve our digestive system and loosens all the knots in our intestines and thus getting rid of constipation and indigestion. This position gives your body the stretch it needs by strengthening the flexibility in your thighs, legs, and hips. It relieves lower back pain and strengthens pelvic muscles too. This yoga pose improves your sleep.
3. Balasana or the child’s pose
This pose is known as the child’s pose because of the position your body relaxes in. The focus of this asana is stretching your body and regulating your breaths. Balasana is one of the yoga poses taught to beginners. You should kneel on a mattress or if you are uncomfortable, use a soft pillow and then kneel on it. Make sure to sit on your heels while your big toes touch each other. Next, put a distance as wide as your hips between your knees. Afterwards, exhale a long breath and place your torso between the thighs and lay your hands down with your palms up. Push your shoulders towards the mat in such a way that you will fill a pull between them. Performing this pose regularly will improve your digestion as the posture your body is set in massages your abdomen and releases internal pressure. While doing this asana, your mind is calmed down thus soothing your thoughts. As this yoga pose instantly relaxes your mind and body, it simultaneously promotes better sleep too.
4. Makarasana or the crocodile’s pose
The Makarasana pose is a beginner yoga pose that helps relieve the pains in your body. You can easily perform this pose by lying on your stomach with your shoulders and chest at ease. Let go of all the tension in your upper and lower back by breathing slowly. Make sure you stretch your legs as far as possible. Place your right and left palms over each other and rest your forehead on the wrists. Relax in this posture for about 3-4 minutes. This position is like an inverse Shavasana and has similar benefits too. It deeply restores the peace in you and provides muscle strength to your back and shoulders. It also corrects the spine alignment and has a great impact on your sleep.
5. Brahmari pranayama or the humming bee breathing exercise
After performing all the physical Yoga Asanas, your body is tired and you are out of breath. To bring your breathing under control you need to also practice Pranayama i.e., breathing exercises. The first step while practicing Brahmari Pranayama is to sit in Padmasana (the lotus position). Then, close your eyes and take a deep breath. Now, with the help of your thumbs, cover both ear flaps, place your index finger on your eyebrows, and put the rest of your fingers in such a way that they should cover your eyes. Be sure to perform this in a ventilated room. Observe your breathing and continue the pattern about 8-10 times. Practicing this regularly will give you instant relief from stress and tension. It will calm down your mind and improve your concentration. Brahmari Pranayama is very effective in enhancing your sleep.
To get a good sleep, do try out these yoga poses and within a week you will notice an improved difference in your sleeping pattern.
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