The feeling of uneasiness or too many thoughts running across the mind won’t let the body be still and restful. Many of us find it difficult to sleep due to one or the other reasons. Some feel bloated crediting to the untimely eating habits, some cannot calm their mind due to stress and others keeps turning and twisting while sleeping. All these patterns let you feel lethargic and sleep deprived, and as a result you feel inactive throughout the day.
Proper, restful and timely sleep is required, and to support the same yoga practice is the way out.
Yoga is the holistic practice that doesn’t always have to be vigorous but can be therapeutic as well. Yoga practice can be subtle, and with easy asanas brings the desired changes in the body bestowing relief. When you’re well rested, your brain functions rightly, enhances the capacity to heal the body and helps you to express yourself better.
There are certain gentle yoga poses that calms the body, relaxes the mind, and include the poses in your night ritual to have a good night’s sleep.
Standing Forward Bend (Uttanasana)
• Stand straight on the mat/bed with hands beside the body and feet together.
• Breathe in and raise your body upward as you put the weight on the toes.
• At the same time raise the arms over the head, stretch the body and hold the pose.
• Breathe out and bend the body forward folding from the hip joint and gently bend the knees so that the hands can touch the feet.
• Hold the pose for 20-30 seconds while breathing normally.
Child’s Pose (Balasana)
• Kneel down on the mat/bed with hands placed freely beside the body, and feet together with big toes touching each other.
• Exhale and sit on your heels placing the hips over it, and slightly apart from your thighs.
• Inhale and raise the arms overhead, exhale, and bend the torso folding from the hip joint.
• Place the abdomen between the thighs, with forehead on the floor and hands placed in front of you.
• Relax and hold the pose for 30-60 seconds while breathing normally.
Butterfly/Cobbler Pose (Badha Konasana)
• Sit straight on the mat/bed with hands beside the body and legs stretched out in front of you.
• Now fold the knees outward and bring the feet close to each other joining the sole together.
• Hold the feet with your hands and bring it close to the pelvis, and make sure the sides of your feet are pressed on the floor.
• Stay in the pose for a while, and then start flapping your knees while inhaling and exhaling.
Wind Releasing Pose (Pawanmuktasana)
• Lie flat on your back on the mat/bed with hands and legs placed freely.
• Now fold the knees, put them together and bring it close to each other.
• Pull them off the floor, grasp the legs with your hands and bring them close to your abdomen.
• Make sure the thighs press the abdomen, keep the head on the mat and don’t stress it.
• Hold the pose for 30 seconds, loosen and tighten the grip as you inhale and exhale.
Supine Spinal Twist (Sputa Jathara Parivartanasana)
• Lie on your back with hands beside the body and legs placed together.
• Now slide the hands and bring it up to the shoulder level creating T shape.
• Now fold the left leg and place it over the right leg and touch the floor with the left knee.
• Move the lower back keeping the upper back and neck on its place.
• Turn the head towards left and hold the pose for 30-40 seconds. Release and repeat the same on the other side.
Legs Up The Wall (Viparita Karani)
• Lie flat on your back near the wall with legs placed together and hands beside the body.
• Now slide the hands below the back to support it, and then lift the legs of the floor placing it over the wall.
• With the support of the hands lift the hips and place it against the wall.
• Support the body balance and weight on your back, arms, and shoulders, and set the gaze towards the ceiling.
• Hold the pose for a while, release and turn to one side to relax for a while.
Corpse Pose (Savasana)
• The pose is required to complete the session successfully.
• You need to lie flat on your back with hands placed freely beside the body and legs kept hip-width apart.
• Once you get comfortable in the pose, breathe normally and close the eyes.
• Make sure you don’t sleep and stay in the pose for 15-20 minutes.
Perform the sequel regularly before going to bed, and ensure to have a better and Good night’s sleep.