If you are not getting healthy sleep and find yourself awake most of the time at night, a regular yoga practice might help you treat problems such as insomnia. Various yoga poses for insomnia can help you relax and enjoy a peaceful and healthy sleep.
Changing your regular lifestyle that causes anxiety and sleeplessness are enough to treat your insomnia.
Set a regular bedtime schedule to sleep and wake up so that your body gets into the habit of sleeping during those hours.
Engaging your mind in physical activity is one of the best remedies for insomnia. In addition, yoga for insomnia and anxiety is good for your overall health and helps improve your sleep quality.
What is insomnia?
Insomnia is a common sleeping disorder nowadays. Not getting proper can negatively impact your mental and physical health.
Good sleep plays a significant role in everyone’s life. Common causes of insomnia include stress, depression, drugs, irregular sleep schedules, untimely sleeping habits, medications, etc.
Does Yoga Help You Sleep?
Yoga promotes concentration and keeps you focussed while breathing along with different physical exercises.
Practicing yoga for deep sleep regularly can help you cure your insomnia. In addition, doing calming yoga poses may help you to relax, which would be helpful to lower your blood pressure and stress level.
How Yoga Helps You Sleep?
Yoga improves consciousness, increases calming toxins in your body, and helps you sleep properly. In addition, deep breathing is extremely relaxing and promotes sleep.
Regular exercise and yoga are key to getting healthy sleep, which relaxes your nervous system and revives your body, making you extremely relaxed.
Below are some yoga postures and steps to fight your insomnia naturally.
1. Standing forward bend (Hastapadasana)
This exercise improves blood circulation levels and activates the nervous system, which helps in falling asleep.
- Stand straight with your feet together.
- Inhale and extend your arms upwards
- Breathe out and bend over and touch your feet with your hands.
- Now while exhaling, slowly come back to the position
- Finally, bring your hands down while exhaling.
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2. Cat stretch (Marjariasana)
This particular stretch can calm your mind, thus helping you get rid of unwanted stress and anxiety.
- Sit in a position similar to cats with your shoulder perpendicular to your wrists and hips over your knees.
- Inhale and raise your chin and tilt your head upwards. Keep your hipbone up as you stretch like a cat.
- Breathe out and complete as many rounds according to your convenience.
3. Child Pose (Shishuasana)
This exercise comes under one of the best yoga for insomnia as it stretches your spine and helps to release all the stress toxins that calm your body and mind.
- Sit down on your knees with hips over your heels.
- Bend yourself and bring your forehead forward towards your toes, keeping your arms by the side for a few seconds.
- Slowly rise and return to your normal sitting posture.
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4. Butterfly pose (Baddhakonasana)
Because the posture improves flexibility and reduces tension, promotes a sense of calm, and encourages inner awareness.
- Sit down in a relaxing position.
- Now gently join both the soles of your feet, forming a diamond-like shape with your legs.
- Try reaching your hands to your ankles
- Keep your backbone straight for the right posture.
- Stay in this position for up to 3-4 minutes.
- To release the pose, extend your legs forward and return to the sitting position.
5. Legs-up-the-wall pose (Viparita Karani)
When you stretch out your entire body, it releases some relief, resulting in the relaxation needed for a good sleep.
- Lie down, relaxing your legs.
- Position yourself in a way that your hip bone is facing the wall.
- Form a shape similar to the alphabet ‘L.’
- Be comfortable with your posture. You can also use a pillow under your head to balance your back.
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6. Supine Twist
- Lie down comfortably on your back.
- Place both knees to one side in a bending position.
- Position your body similar to the alphabet ‘J.’
- Keep your eyes in the same direction as your knees
- Hold on to this pose for a few minutes, and then repeat the steps to the other side.
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Conclusion
If you add these yoga postures to your nighttime schedule and practice them regularly, their positive effects will increase, and you will definitely have a good and healthy sleep overnight.
