New Delhi, Lifestyle Desk – In today’s fast-paced life, many people struggle with sleeplessness. Poor sleep not only hampers productivity but also harms overall health. If you’re one of those tossing and turning at night, practicing a few simple yoga poses before bedtime might offer a peaceful and restful sleep.
Adequate sleep is just as essential as a healthy diet for a balanced life. With rising stress levels and packed schedules, sleep disorders are becoming increasingly common. Fortunately, yoga offers a simple and natural solution to improve sleep quality. Here are 5 effective yoga poses to help you sleep better:
1. Balasana (Child’s Pose)
This calming pose helps reduce stress and anxiety, relaxes the muscles, and soothes the mind, promoting restful sleep.
How to do it:
- Sit on your knees, resting your hips on your heels.
- Bend forward and rest your forehead on the floor.
- Stretch your arms forward on the mat.
- Breathe deeply and stay in this pose for 2–5 minutes.
2. Uttanasana (Standing Forward Bend)
This pose soothes the nervous system and reduces stress levels, aiding in sleep induction.
How to do it:
- Stand straight and raise your arms overhead.
- Bend forward, trying to touch your toes with your fingers.
- Relax your head and keep your knees straight (you may bend them slightly if needed).
- Hold the position for 30 seconds to 1 minute.
3. Viparita Karani (Legs-Up-The-Wall Pose)
This restorative pose enhances blood circulation and relaxes the nervous system, making it easier to fall asleep.
How to do it:
- Lie down near a wall and raise your legs up against it.
- Keep your arms by your sides or on your belly.
- Close your eyes and breathe deeply for 5–10 minutes.
4. Shavasana (Corpse Pose)
This pose provides full-body relaxation and mental calmness, making it beneficial for people with insomnia.
How to do it:
- Lie flat on your back with your arms and legs comfortably spread.
- Close your eyes and focus on slow, deep breathing.
- Stay in this position for 10–15 minutes.
5. Supta Baddha Konasana (Reclining Bound Angle Pose)
This gentle pose releases tension and fatigue from the body, helping to unwind before bed.
How to do it:
- Lie on your back, bring the soles of your feet together, and let your knees fall open.
- Keep your arms relaxed either beside your body or on your abdomen.
- Breathe deeply for 5–10 minutes.
Additional Tips for Better Sleep
To maximize the benefits of these yoga poses:
- Drink a glass of warm milk before bed.
- Avoid screen time and mobile use at night.
- Maintain a calm, quiet, and cool bedroom environment.
By incorporating these yoga poses into your nightly routine, you may find both your sleep quality and overall well-being significantly improved.New Delhi, Lifestyle Desk – In today’s fast-paced life, many people struggle with sleeplessness. Poor sleep not only hampers productivity but also harms overall health. If you’re one of those tossing and turning at night, practicing a few simple yoga poses before bedtime might offer a peaceful and restful sleep.
Adequate sleep is just as essential as a healthy diet for a balanced life. With rising stress levels and packed schedules, sleep disorders are becoming increasingly common. Fortunately, yoga offers a simple and natural solution to improve sleep quality. Here are 5 effective yoga poses to help you sleep better:
1. Balasana (Child’s Pose)
This calming pose helps reduce stress and anxiety, relaxes the muscles, and soothes the mind, promoting restful sleep.
How to do it:
- Sit on your knees, resting your hips on your heels.
- Bend forward and rest your forehead on the floor.
- Stretch your arms forward on the mat.
- Breathe deeply and stay in this pose for 2–5 minutes.
2. Uttanasana (Standing Forward Bend)
This pose soothes the nervous system and reduces stress levels, aiding in sleep induction.
How to do it:
- Stand straight and raise your arms overhead.
- Bend forward, trying to touch your toes with your fingers.
- Relax your head and keep your knees straight (you may bend them slightly if needed).
- Hold the position for 30 seconds to 1 minute.
3. Viparita Karani (Legs-Up-The-Wall Pose)
This restorative pose enhances blood circulation and relaxes the nervous system, making it easier to fall asleep.
How to do it:
- Lie down near a wall and raise your legs up against it.
- Keep your arms by your sides or on your belly.
- Close your eyes and breathe deeply for 5–10 minutes.
4. Shavasana (Corpse Pose)
This pose provides full-body relaxation and mental calmness, making it beneficial for people with insomnia.
How to do it:
- Lie flat on your back with your arms and legs comfortably spread.
- Close your eyes and focus on slow, deep breathing.
- Stay in this position for 10–15 minutes.
5. Supta Baddha Konasana (Reclining Bound Angle Pose)
This gentle pose releases tension and fatigue from the body, helping to unwind before bed.
How to do it:
- Lie on your back, bring the soles of your feet together, and let your knees fall open.
- Keep your arms relaxed either beside your body or on your abdomen.
- Breathe deeply for 5–10 minutes.
Additional Tips for Better Sleep
To maximize the benefits of these yoga poses:
- Drink a glass of warm milk before bed.
- Avoid screen time and mobile use at night.
- Maintain a calm, quiet, and cool bedroom environment.
By incorporating these yoga poses into your nightly routine, you may find both your sleep quality and overall well-being significantly improved.
