Best Yoga asanas for sound sleep

Yoga for sound sleep

Yoga for sound sleep

If you are wide awake after hitting your bed then you are not alone, there are many who suffer from lack of sleep. Practice yoga for sound sleep. Deadlines at work, nerve cracking target, never ending household work, stress etc this has been every one’s life these days and these are the frequent issues faced by most of them and taking a toll in sleep habits. Leaving them worried, tensed and thinking about the whole day chaos. Getting a proper sound sleep has become little difficult. Yoga will make you feel more relaxed, peaceful and stress free which will help you sleep calmly. For morning yoga try these best asanas 20 minutes morning yoga

Everyone is gunning to reach good night, sweet dream and sound sleep but our daily routine and late night habit makes it difficult to get such sleep. Here are simple moves, stretches, breathing technique and gentle twist.  you can now get good sleep. It will make you look fresh in the morning and make you feel active and energetic.

Salabhasana Pose (The Locusts Pose)

salabhasana pose

Salabhasana Pose

Salabhasana is also called as locusts pose or grasshoppers pose. This pose focuses on back, buttock, and spine stretch. Practicing this yoga will help you strengthen your legs, lower back, spine, arms, shoulder and thighs. This helps relieves stress, gives you the calming effects and especial people in depression

  1. You have to lie on your belly and touch your chin and toes on the floor.
  2. Place your hands below the hips on the ground.
  3. Now while inhaling slowly raise your legs thighs, your hands and upper body off the floor. This way your belly is resting on the floor and you feel the pressure on your belly.
  4. Exhale when you return to the normal position and relax.
  5. Repeat this asana 3 times if you are a beginner and then may be 5-7 times if you are thorough with it.

Paschimottanasana (Seated Forward Bend Pose)

Paschimottanasana pose

Paschimottanasana pose

It means back stretching. This pose covers your whole body stretch. This pose will relive you from stress and remove anxiety, anger and irritability. It calms you down mentally and will make you feel better.  It stenches your body and get flexibility. It tones your shoulder abdominal. This pose is recommended for women especially after pregnancy.

  • Sit straight with your legs extended in front of you.
  • Place your palms on your respective knees. Breathe in here.
  • Now exhale and bend down try and touch your toe with your hands and also try and touch your head to the knee.
  • While doing this position, exhale completely and holding out your breath stay in this posture for a few seconds.
  • Hold for few seconds and return to your normal position, breathe normally.
  • Repeat these steps for 3-4 times.

Pregnant women should not practice this pose at all. People suffering from slip disc or asthma should avoid too.

 

Viparita karani (Legs up the wall pose)

Viparita karani

Viparita karani

This pose helps your mind to be calm and in present moment. This helps you beat anxiety and stress and will give you sound sleep. At the beginning take support of two thick blankets or cushion for support.

  1. Sit on the floor face a wall and be sure you are five to six inches away from the wall.
  2. Take a deep breath and raise your legs and rest them against the wall.
  3. Now lower your back and rest it back on the floor
  4. Try and adjust your body in such a way that you hips rest on the cushion or blanket for support.

Supta padangusthasana (Recline big toe pose)

Supta Padangusthasana

Supta Padangusthasana

Supta padanguathasana helps relive stress and acts as a stress buster, reduces physical strain, it also relieves problems related to backache, and it improves digestive sytem.

  1. Lie on your back.
  2. Now raise your right leg 90 degree. Try and avoid bending your knee.
  3. Push you thigh and hold it with both your hands for support
  4. Hold it till you count 10
  5. Release it slowly and move your leg on the floor.
  6. And then switch the leg.

In case if you suffering from diarrhea, headache, high blood pressure, severe knee pain and joint pain avoid practicing this asana.

Balasana (The Child Pose)

Balasana the child pose

Balasana the child pose

 

Balasana also called a s the child pose. Balasna pose releases tension, helps you calm down, relax and gives you peaceful sleep.  This pose stretches you spine. It calms mind and body. Balasana normalizes circulation throughout your body. It helps alleviate stress and anxiety. It also encourages strong and steady breathing. This pose will help you get sound sleep.

  1. Start by Kneeling on the floor.
  2. Bring your knees together and rest your buttocks on the feet.
  3. Exhale slowly and bring your upper body over your thigh. Try and touch your fore head on the floor.
  4. Place your arms on the floor.
  5. Close your eyes and feel the relaxation and breath steadily

Avoid this pose if you are pregnant, if you suffering from diarrhea, headache, high blood pressure, severe knee pain and joint pain

Savasana (The Corpse Pose)

Savasana The Corpse Pose

Savasana The Corpse Pose

This is one of the best pose practiced especially after work out or after yoga. This pose is very simple and can be done by anyone. This pose improves concentration. Relaxes your muscles and relaxes your whole body. It is beneficial for curing insomnia, calming mind, fatigue and depression. This pose will help you get sound sleep.

  1. Lie on the back like sleeping pose. Legs should be separated.
  2. Keep your hands on your sides and palms facing up side
  3. Close your eyes and relax. Be sure you breathe slowly.
  4. Concentrate from head to toe. Every time you breathe think that your every body part is releasing tension while you are exhaling and your body is more relaxed now. Focus on each and every body part.
  5. Practice this pose for 5 minutes and you will feel utterly relaxed.

Yoga practice gives you lots of health benefit, it develops body and mind yet it is not the substitute of medicine. It is very important to perform yoga under expert supervision. These yoga practices will help make you feel relaxed, stress free and concentration. The movements can help you get inner calm.

Do leave your comments if these yoga poses has given you any positive result.

Disclaimer: The results may vary from person to person