Health and Fitness

5 poses to help you sleep better and faster

Yoga Asanas you must try once for a sweet sleep

Yoga is a spiritual discipline that includes a group of physical, mental, and spiritual disciplines. Yoga poses, meditation and breath control that originated in ancient India. Ancient yogis and gurus have been using yoga from ages to reunite the mind, body, and soul. Yoga keeps us healthy and relaxed. If you are having trouble sleeping at night. There are chances that you are suffering from stress, anxiety and overthinking. Sleeplessness can be a reason for many health problems. These include heart attack, high blood pressure, strokes, memory loss, irregular heartbeat, and diabetes.  There are some simple yoga postures that we have shared below. These can help you slow down, calm down and go to sleep faster

Viparita Karani (Legs Up the Wall Pose)

Viparita Karani Yoga pose
Viparita Karani Yoga pose

How to perform?

  • Step 1: First of all come closer to the wall. Place your hips as close as possible to the wall.
  • Step 2: Now begin by lying down in a comfortable manner. Move your legs all the way up to the wall.
  • Step 3: Try to walk with your heels up to the wall so that you can bring your butts off the mat.
  • Step 4: Roll the shoulders inside and bring the palms under the hips and keep deep breathing. Maintain this posture for as long as you can so that your elbows get used to your body-weight and then from here slowly lift your leg one by one. (minimum 3-4 times per leg)
  • Step 5: slowly relax by sliding your body all the way down.

Supta Padangusthasana ( Reclining Big Toe Pose )

Supta Padangusthasana
Supta Padangusthasana

How to perform?

  • Step 1: Start by taking your toes to the top of the mat and lower yourself down onto your back and take a nice long all body stretch and then slowly grab a hold of the yoga strap or towel.
  • Step 2: Start by taking your toes to the top of the mat, lower yourself down onto your back and take a nice long all body stretch and then slowly grab a hold of the yoga strap or towel.
  • Step 3: Keep a soft bend and feel that stretch in your hamstring that you can breathe easily, deep inhales and deep exhales for 3-5 breaths, then when you have finished take the foot down, strap down and switch sides.

Reclined Pigeon Pose (Supta Kapotasana)

Supta Kapotasana
Supta Kapotasana

How to perform?

  • Step 1: Start by lying back, back should be flat on the floor. If you want to stretch out the calf and the hip at the same time you can do this against a wall so your legs, feet, and knees are hip-distance apart.
  • Step 2: You are going to fold your right ankle over your left knee, gently pressing the thigh open and if you are doing this against a wall you will bring your heel up against the wall and just stay there stretching out the calf as well.
  • Step 3: if you don’t want to do it against the wall and you want to deepen the hamstring and the hip opener, gently hold on to your left thigh and pull it in towards your body as far as legs and your hips allow you. This is a reclining pigeon. Stay here for good six to seven long breaths.

Make sure you learn these yoga asnas from the certified yoga gurus. They are only people who can give you the authentic knowledge of do’s and don’ts while performing these yoga poses.

Bound Angle Pose ( Baddha Konasana )

Baddha Konasana
Baddha Konasana

How to perform?

  • Step 1:  Sit in a simple cross-legged sitting asana, inhale and bring the souls of your feet together.
  • Step 2: Bring your heels as close to your pelvis as comfortably as you can. Hold your feet with your hands, drop your knees out to the sides. Exhale, fold forward, touch your forehead to the floor.
  • Step 3: Breath, exhale and come up to the normal position.

Siddhasana ( Perfect Pose )

Siddhasana yoga pose

How to perform?

  • Step 1: Begin in dandasana with the feet together and the legs outstretched in front of you.
  • Step 2: Place the palms on the ground next to the hips and draw the pelvis forward and so the spine sits nice and tall. Bend your left knee and bring the heel to rest against the perineum and then take your right heel and place it directly above the left heel against the pubic bone and slip the toes and outer edge of the foot between the opposite thigh and calf.
  • Step 3: gently reach behind your right ankle and draw the left toes up between the calf and thigh. Rest the hands on the knees, eyes closed and allow your breaths to become slow and soft.
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