Try These 5 Yoga Poses Before Bed To Sleep Better
Nowadays everyone is getting busy running after materialistic things like money and power. But they forget to take care of their health by working more. Sleep is an essential activity in our life. Lack of sleep can cause many problems, including less attentive, lack of concentration, decreased immunity, etc. But if you want to have a sound sleep, then you can practice yoga to achieve it. Here are the best five yoga poses you can do before bed to have a sound sleep.
Wide-Knee Child’s Pose (Balasana)
This yoga pose is the best pose for providing sound sleep. Here is the detailed information on how to do this pose.
- Bring your toes together and kneel down.
- Separate your knees wide apart as much as the width of your mat or hips.
- Then you have to exhale and rest your torso muscles onto your thighs.
- Afterward, you should put your hands in a way that it should be parallel to your torso and palms facing up with hands pointing towards your back wall. This yoga pose releases the tension in your shoulders
- Keep your forehead on the ground and move your head each side slowly to relax your brow.
- Then take deep breaths in and out through your nostrils.
- Hold this position for at least ten cycles of breath.
- Avoid this pose if you have knee or thigh injuries.
This yoga pose provides you with a sense of calmness and stability. It increases your blood circulation in mind and other body parts that will help you to sleep better.
Standing Forward Bend (Uttanasana)
- This yoga position has many other benefits, including a cure for insomnia. This asana is very easy to do and best for beginners.
- In this pose, you have to stand with your legs apart parallel to your shoulders. Take a few deep breaths.
- Then while exhaling extend your torso forward over your legs. It will elongate the spine automatically.
- Hold your opposite elbows and let your shins and hands fell down as much as possible.
- Don’t strain too much; your purpose should be to elongate your spine and neck muscles and not to attain the perfect shape or pose.
- Then hold this pose for at least 20 seconds along with moving your head from right to left slowly and gently.
- Take a few deep breaths and stand up.
This pose relaxes your neck and thighs muscles making you feel better. It also stretches your hip and hamstrings muscles increasing your blood flow in the brain which makes you calm and relaxed. When your mind and body are relaxed, your sleep quality improves.
Standing Half Forward Bend (Ardha Uttanasana)
This pose is similar to standing forward bend yoga; it cures irregular sleep disorder and insomnia. Ardha uttanasana is very easy to perform. You just need a mat to provide resistance to your foot to prevent falling.
- Place your mat [if possible] perpendicular to the wall and stand parallel to the wall a foot away from it.
- Keep your feet wide apart till the edges of the mat are parallel to your shoulders.
- Press your palms against the wall and keep one thigh parallel to the ground.
- Press with force and keep your palms at the level of your ears.
- Adjust your distance from the wall to keep your body at a right angle (90° angle). Make sure not to get too close to the wall because your back and arms will not be able to be fully extended if you do so. And if you are too much far away from the wall, you will not be able to bend yourself forward enough and will waste energy.
- Continue to take a deep breath for 30 seconds and complete ten sets. This pose relaxes almost every muscle in your abdomen and thighs. It improves blood circulation and helps you to have a sound sleep.
Corpse pose (Shava asana)
Corpse pose is the most favorite yoga asana for almost everyone around the globe. This pose seems easy to do but requires some practice to master it.
- Lie on your mat facing up watching your roof.
- Place your hand about 6 inches apart from your body.
- Keep your legs and body straight.
- Close your eyes and loosen every part you can starting from eyes to toes.
- Continue your breathing naturally.
- Stay like a corpse without any movement for about 30 minutes.
You can practice shave asana to relax your body, mind and soul. It rejuvenates your energy and washes away all negative thoughts depression and anxiety because it induces sleep by lowering blood pressure and metabolism.
Legs Up The Wall Pose (Viparita Karani)
This pose is great for relaxing your major body portions like feet, abdomen and brain.
- Find an empty space near a wall and put your mat perpendicular to the wall.
- Lie down on your mat with your hips touching the walls and raising your legs to make a perfect L shape.
- Then relax your arms, keeping them away from the wall.
- Hold this position for 2 to 3 minutes as per your comfort.
- Breath slowly and steadily.
This yoga pose is very beneficial for those who are doing desk jobs and have to sit and stand for a long duration. It can improve blood circulation all over the body, especially in lower limbs which improves the quality of sleep.
Disturbances in sleep are the major problem nowadays in most of the people. They face difficulty in sleeping because they cannot relax their mind and body. For having a good sleep, your mind should be empty, and the body should not be tired. Therefore most people considered the best way to improve sleep and treat insomnia with little effort. Yoga provides calmness and relaxation, which is crucial for sleep. You can do any of these positions before bed to sleep better and retain your energy.
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