3 Yoga Poses For Better Sleep

By: Mona Verma

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.

Read more about: yoga, asanas, sleep
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