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3 Yoga Poses For Better Sleep
Yoga asanas helps in providing better sleep. This article explains about three of these yoga poses that will enhance sleep.
According
to
a
new
research,
it
has
been
observed
that
daily
Yoga
practice
for
at
least
30
minutes
improves
your
overall
health,
letting
you
have
an
adequate
amount
of
sleep
of
6-8
hours.
If
your
body
is
lacking
a
good
sleep
at
night,
your
skin
can
show
the
untimely
signs
the
next
morning,
and
you
will
be
coping
with
age
faster
than
you
should.
Also,
your
mind
will
not
be
fresh
and
your
accuracy
levels
will
be
affected,
ultimately
damaging
your
work-life
balance.
Sleep
helps
to
repair
your
damaged
cells
and
removes
toxins
from
your
body,
making
you
fresh
and
active.
Hence,
it
is
important
to
have
an
adequate
amount
of
sleep
each
night.
If
you
can't
get
to
sleep
enough
each
night,
Yoga
can
help
you
out.
Your
regular
practice
of
yoga
can
actually
cure
several
sleep-related
ailments
like
abnormal
sleeping
habits
and
even
insomnia.
Yoga
basically
helps
you
get
away
from
stress,
rejuvenates
your
mind
and
body;
and
hence,
lets
you
have
a
good
slumber.
We
have
listed
below
three
such
Yoga
asanas
that
could
help
you
fight
insomnia,
when
these
are
practised
regularly.
1. Marjaryasana:
Also known as the cat pose, this asana rejuvenates your mind and body. It can be effective if performed before bedtime. It is performed in the following way:
- Kneel down on the floor by leaning forward and put both your palms on the floor, looking straight.
- Make sure your palms are the shoulder length and legs are kept slightly apart.
- Now, make a posture similar to a standing cat, i.e., your trunk should be parallel to the floor, thighs should be straight and vertical, creating balance on your lower leg and feet.
- Just relax your body completely and maintain this base position. Don't exert extra pressure on your knees and feet, and ensure to maintain the relaxing position of your shoulder as well as the back muscles.
- Just exhale calmly and feel that your belly is going inwards. Simultaneously, move your head inwards, and it should be between your shoulders. By doing this, your back will bend and arch towards the sky.
- Inhale and just arch your back in the opposite direction. You will feel your spine bend slightly towards the floor. Your shoulders, neck and head should be backwards, in the way that you are looking towards the sky.
- Just repeat the entire asana as many times as your body allows, at least for 20 minutes a day, if not more.
Just remember that all yoga asana should be followed calmly and patiently, and only then you would attain its best result. Follow this asana with slow and deep breathing, and you can follow your neck, back and shoulders being nicely stretched. Gradually, you will find the stiffness being withered away, and your back muscles and spine becoming more flexible.
2. Bitilasana
Known as the cow pose, again this helps to regulate your sleep cycles and it provides calmness to the mind. It is performed in the following way:
- To begin this pose with, be in the tabletop position. Your knees should be directly below your buttocks and your shoulders, wrist and elbows should be perpendicular to the ground. Your head should be kept straight, bowed down, in the neutral position and eyes should be looking at the ground.
- Inhale. With your belly drowning towards the ground, lift your chest towards the ceiling. Now, look straight.
- Just exhale and come back to your normal position, that is, on your hands and knees. Repeat this pose for 15-20 times for beneficial results; otherwise, just follow your body's stamina.
- Don't exert your body too much. Take breaks in between, if you are having severe problems. Otherwise, follow it in the normal way.
3. Adho Mukha Svanasana:
"Adho" means forward, "Mukha" means face and "svana" means dog, which means this asana is similar to the posture of a dog when bent. Following is the way to perform this pose:
- Stand on all your four limbs, and your body must form a table.
- Now, just straighten your knees and elbows and while exhaling, lift your hips. Your body is now in an inverted ‘V'.
- Then, lengthen your neck and press your hands into the ground. Just gaze at your navel and let your ears touch your inner arms.
- Maintain this position for a minute or so, and then return back to the normal position.
Scientifically,
these
poses
detox
your
body
and
make
you
feel
relaxed,
ending
up
in
giving
you
a
good
night's
sleep.
Therefore,
follow
these
simple
asanas
for
better,
calm
and
undisturbed
sleep.
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