Sleep plays a crucial role in your overall health and well-being. When you sleep, the body’s healing process is initiated which helps to repair your blood vessels and heart. But, if you are unable to get proper sleep, you are more likely to suffer from diabetes, depression and anxiety.
In order to improve your quality of sleep, it is always a good idea to engage in some exercise that will tire you out to a certain extent. Yoga supposedly fulfills that purpose and is an excellent body-mind activity that promotes good health and mental wellbeing. With yoga, you can release the trapped tensions in your muscles and also soothe your racing mind, feeling relaxed and rejuvenated.
So, here are 5 yoga poses that aid in natural slumber and also keeps your body and mind in good shape.
- Supta Baddha Konasana (Reclining Bound Angle Pose)
This one of the best yoga poses if you wish to relax your tired body and muscles. Apart from stretching the thighs, Supta Baddha Konasana opens up your lower body which results in better circulation of blood and pressure removal. The yoga pose also nurtures the nervous system.
- Lie down on your back.
- Bend your knees and keep the soles connected.
- Open your knees on either side keeping the soles of your feet together.
- Keep your arms in a relaxed position by your sides.
- Stay in the position for a few minutes and release.
- Salabhasana (Locust Pose)
This is another wonderful yoga pose that helps you to attain a peaceful and complete sleep. The pose is effective in stretching the muscles of your back as well as the stomach helping with back pain and indigestion. It also soothes the neck and the chest.
- Lie on your stomach with your hands placed by your side.
- Inhale; lift the legs along with the upper torso.
- Lift your leg upwards by using your inner thighs. The knees should not bend.
- Rest your body weight on the lower ribs and abdomen.
- Be in the position for about a minute and release
- Balasana (Child’s Pose)
The resting pose of Balasana not only alleviates back pain but stretches the thighs and hips as well. The asana is a great booster of physical, emotional and mental solace.
- Kneeling down on the floor, touch the big toes and rest on your heels.
- Bend forward and rest your torso between the thighs.
- Stretch your arms forward.
- The arms should be in line with the knees.
- Keep the face on the mat.
- Stay in this position for a few minutes and release.
- Marjaryasana and Bitilasana (Cat and Cow Pose)
The Cat and Cow Pose is an easy yoga pose which can be practiced even by beginners. The pose involves breath synchronized movements that increase focus, coordination and invigorates prana. It is a highly recommended pose for mental stability since it allows you to de-clutter your mind and keep it calm.
- Begin with your knees and hand on the floor.
- Ensure that your hips and knees are in line with the wrists under the shoulders.
- From a neutral position, take a deep breath.
- Exhale and round your spine in such a way that the belly is pulled up and your abs is engaged.
- Tuck the chin into the chest such that you form the ‘cat’ pose.
- Now inhale and lift your head slowly upwards. Relax the belly and avoid unnecessary pressure on the neck.
- Continue with the movements along with proper synchronization of breath.
- Repeat the entire asana for at least ten rounds and release.
- Savasana (Corpse Pose)
Savasana or the corpse pose is a surrendering pose where you stay in a state between ‘not waking’ and ‘not sleeping’ but in a state of full awareness. The asana is most effective if you include it between intervals of vigorous yoga training. This helps in the development of energetic vitality and also helps in achieving proper sleep.
- Lie flat on your yoga mat and make sure that the environment is peaceful and calm.
- Close the eyes.
- The legs should be kept in such a way that they are completely relaxed and a few inches apart from each other.
- Place the arms comfortably at a few inches from the body.
- Take slow and deep breaths.
- Stay in this position for about 10 minutes.
Perform these 5 asanas on a daily basis and witness the change yourself. No more insufficient sleep to ruin your day. Happy yoga!!!
Bipin Baloni is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Ayurvedic Treatment In Kerala. He loves writing and reading books related to yoga, health, nature and the Himalayas.