Yoga Exercises for a Good Sleep

 

Yoga Poses for a Good Sleep

Many people around us are going through lack of sleep problem. They found it difficult to get a good night sleep. If you are also going through the same problem, then the chances are high that you are getting older fast than you should. During our sleep, the human body removes the toxins and repairs on a cellular level. Therefore, it is to be said that everyone should get in any case six to eight hours of good sleep. If you are not getting a good night sleep, then we advise you to go for yoga. Yoga is an old, beautiful and spiritual art of Indian culture. In this discipline, a human goes through specific body postures, breathing control and meditation. Yoga is a very relaxing and soothing process, so people go for this technique for wellness and health purpose in their daily life.

Yoga’s regular practice of is recognized to improve some disorders, together with improvement in sleeping habits. Let’s have a look at the yoga poses that are helpful in relaxing your mind and body and help you to have a good sleep:

1. Corpse Exercise (Savasana)

Savasana or Corpse is a very helpful work out to relax your body and brain and lessens the stress. The corpse is usually used as the starting and ending work of any yoga. In this yoga posture, you have to stretch out your body on the back, broad your feet alongside the mat and drop the toes out. Relax your arms by facing the palm up. Put your shoulders away from the ears and relax on the mat. Make the back of your neck long.

2. Shashankasana

To get a good night sleep this exercise is best for you. You can follow the following steps:

  • Sit down on your knees and make a Diamond Posture and make your back straight
  • Lay down in a way so that you can keep your hips on your knees. Work hard to bend frontward until your forehead reaches the floor
  • Relax on your arms face up the palms of your hands

When you are going to practice this posture, then your hips should be relaxing on your feet and your head should be relaxing on the floor but make sure that should make you feel easy.

3. Viparita Karani (Legs up the wall exercise):

To practice this exercise, you have to rest straightly on the floor. Now raise one leg up and then raise the second leg. Allow your feet to relax on the wall and expand your arms alongside your body facing your palms up. To concentrate you should close your eyes and start taking long breaths in the same position. You can also use an eye cap which can prevent lights coming into your eyes and let you relax completely. Stay in the same posture as much as you can and then step by step come out and bring your legs down.

4. Modified Sucirandhrasana (Figure Four against the Wall):

In this Yoga asana, you have to rest on your back, place your body in a mode so that your tailbone is positioning at the bottom of a wall. Put your glutes approximately one foot away from the wall base. Place the base of one foot over the wall and keep your tailbone on the ground, bend the second foot and softly place it on the first thigh. Remain the top of your top foot bent throughout the posture. It helps to protect the joint of the knee from damage.

5. Baddhakonasana (Butterfly poses):-

This pose is best to help you to remove weakness from standing or walking for long hours. It is a good exercise for your knees, inner thighs and groin.

  1. Sit straight with a straight spine on the ground and curve your knees by getting your feet as near as feasible.
  2. Grab your feet strongly with your hands.
  3. Take deep breathes and while breathing out press the knees and thighs down toward the ground.

Exercising Yoga can help you to develop the mind and body; however, it is not an alternate for medicine. It is important to be trained and perform yoga beneath the supervision of a skilled Yoga instructor. If you are taking any medicine then you should consult your doctor and a Yoga teacher before going to practice yoga.