7 Exerecises Yoga Poses To Help You Seep Better
A good night’s sleep is vital for physical as well as mental health. Owing to an unhealthy lifestyle and hectic daily routine, a number of people today suffer from sleep-related problems. The prevalence of these issues also suggests that people underestimate the importance of sleep.Yoga Poses that Promote Sound Sleep:
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| 7 Yoga Poses that Promote Sound Sleep |
1. Child’s Pose (Balasana)
This simple yoga pose will help you drown out the voices and concerns of the outside world so that you can concentrate on your own thoughts and energies. Child’s Pose has a calming effect on the entire body.
Balasana helps to stretch and relieve the tension in the muscles of the lower back, hips, and thighs.
It also helps release stress, one of the main causes of poor sleep.
Note: Practice this yoga pose at least 3 hours after your last meal as your stomach should be empty for this exercise.
Caution: Pregnant women and people with a recent or chronic injury to the knees should not practice Balasana.
2. Standing Forward Fold Pose (Uttanasana)
The Standing Forward Fold Pose is another yoga pose that involves stretching. It helps relieve stiffness in your back, hips, and thigh muscles while freeing your mind from stress and anxiety.
This is an essential part of the Sun Salutation Pose or Surya Namaskar.
Caution: Those who have had a recent back or knee surgery should not do this yoga pose.
3. Seated Forward Fold Pose (Paschimottanasana)
Another effective yoga exercise for a good night’s sleep, the Seated Forward Fold Pose can be performed right before you go to bed.
It helps stretch the back, shoulders, and hamstrings, thus releasing tension and relaxing your body.
Caution: Those with asthma should not practice this pose.
4. Legs-Up-the-Wall Pose (Viparita Karani)
This pose is highly effective for those suffering from insomnia. It helps increase the blood flow to your heart, enabling you to relax and sleep better.
It can be useful in reducing stress and calming your mind and body. In addition, it helps to relax the lower back muscles and alleviates mild backaches that can affect your quality of sleep.
Caution: This pose is not suitable for people with glaucoma or high blood pressure.
5. Cat and Cow Poses (Marjaryasana and Bitilasana)
A combination of the Cat and Cow Poses can aid in releasing the tension in your back and help you sleep better.
These poses can be particularly helpful when you find it hard to fall asleep due to an achy, sore back.
6. Supine or Lying-Down Spinal Twist (Supta Matsyendrasana)
This yoga pose helps improve circulation and eases the tension in your spine and neck. It also helps improve digestion.
This pose, which includes a reclined twisting position, can easily be practiced in bed before going to sleep.
You can rest your knees on a yoga block on either side, instead of releasing them to the floor.
Caution: This pose is not suitable for people who have back pain or degenerative disk disease.
7. Corpse Pose (Savasana)
This pose should ideally be practiced at the end of your “before-bed” yoga session. In fact, no yoga session is complete without the Corpse Pose.
It is an extremely easy position that helps relax the entire body. As you take deep breaths, it clears your mind of all the stress. You learn to simply let go, and as a result, you are rewarded with a good night’s sleep and a calm mind.
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