In case you are having trouble to get to sleep then you are not alone, and this can be costing you much more than just a few restless night as well as sleepy day. Recent research has shown that people who have insomnia are more likely to experience various health issues like anxiety, diabetes, depression as well as congestive heart failure.
But don’t be disheartened. A good night better sleep can easily be attained. There are various methods through which you can get good sleep. One of the best ways is doing Yoga. Yoga allows you to get in touch with your breath. When you slow down your breath and stay in a particular posture than you will different in various parts of the body which are tense as well as restricting you throughout the day, and you can gradually let the tension go as you sit and breathe through the entire posture. Stretching also has a calming effect on the mind which makes it to be done at the bed time which is the best time to do it.
You need to do each pose in a particular sequence for two to five minutes while holding each position being gentle towards your body without any strain or pain. If you aren’t able to manage the full sequence, then you can pick the favourites and build them as part of your routine as you go along, even in bed, in case that works for you.
Always listen to body and mind and never push yourself past the comfort zone and don’t try to do anything which hurts your body. In case you are doing a pose which you haven’t done before, then ease yourself in that particular practice and go deep with the stretch only while being comfortable to handle it. Speak to your yoga instructor for any further modifications that need to be done to these poses which will work with your entire body. You can also seek their advice to improve your posture too.
One way you may be able to get some extra sleep is by the adoption of a nightly yoga routine. As per the recent research conducted by Harvard University, it was found that the regular yogic practices helped people to fall asleep better and also stay sleep for a longer period of time with an improvement in overall quality of the rest.
Other studies have also established the link of this ancient form of exercise to the sleep efficiency improvements for post-menopausal women as well as cancer survivors along with those people who are suffering from osteoarthritis.
Using yoga to lose weight as well as learning the proper breathing pattern can be quite helpful for people who are suffering from weight-induced sleep apnea which is a condition where an individual experience abnormal pauses during the breathing while sleeping.
Yoga facilitates in sleeping which helps in relaxing both mind and the body. It forces the person to be present as well slows down all the worries that he has collected throughout his day.
Yoga helps in improving the body alignment as well its flexibility. These two things contribute to physical pains and aches which may rob you of your very precious rest time. After having a busy day, it can quite hard for a person to clear his mind and wind down. Doing the right yogic exercises are the first steps for getting good sleep in the night.
Lack of sleep can also lead to increase the risk for a wide range of health problems which we have mentioned above such as insomnia . It is essential to get sound sleep with a calming yoga routine in order to stretch the body and relax the breathing which leads to quietening of the mind.
Yoga is more than mere bending and twisting. The various breathing methods play a key role in grounding the body as well as opening the mind. Belly breathing is one of the respiration methods which people generally use to relax and also rejuvenate while practising yoga. In this posture, you can stand up or lie down but make sure that your spine is long. Put one hand on the belly and inhale while expanding the belly like a balloon. When you are exhaling, pull down the belly button towards the spine. Repeat this for at least 8 to 10 breaths, you can also do more. Every time you inhale, try to relax your body and inflate the belly as much as you can.
Now, we have mentioned one of the best respiration methods for relaxing your body and mind to help you get good night sleep, we move on to 7 best yoga poses that you can do for curing your insomnia.
Remember that you don’t need to be a great yogi in order to reap the benefits of yoga for sleeping peacefully. It is all about adhering to the regular and constant practice of the yoga which can offer health benefits. You just have to incorporate these few poses into the nightly routine of yours.
Top 7 Effective Yoga Poses for Insomnia
Lie down on the floor such that you are perpendicular to the wall. Now place the legs on the wall and then scoot the hips as towards where the wall and surface meet while walking the legs up the wall as far as you can go comfortably. Try this posture, and if your legs are as straight against the wall as they can be, without forcing it, then it is the best posture. Place the arms by the sides with the palms facing towards the ceiling. Close the eyes and take deep as well as cleansing breaths.
2. Pigeon Pose
Get down on all of your four limbs. Now place the right knee behind the right wrist along with the angle the right foot towards the left one. Slide the left leg backward. Place a pillow lengthwise, to the left of the right leg. Lay on the belly along with the best on the pillow and let the arms relax to both sides. Relax the head to whichever side seems comfortable to you and then breathe deeply. If the stretching is feeling too much intense, then it is suggested that you place another pillow underneath the chest or simply use a cushion in order to support the right hip. Now repeat this same pose on the opposite side.
3. Reclined Butterfly
Lie down on the back and put a pillow, lengthwise, just underneath the spine. Bring the feet’s soles together until they touch and then allow the knees to gently and slowly drop to the sides. Make sure that hips are off the pillow. Now stretch the arms out to the side as well as away from the body with the palms facing the ceiling. You can also put a pillow just underneath the knees in case you want to decrease the intensity of the stretch in the hips.
4. Reclined Spinal Twist
Lie flat on the back and bend the right knees in towards the chest. Cross the right knee over the left body side. There will be a feeling of twisting stretch in the spine. In order to soften the stretch, you can place a pillow underneath the right knee to provide support. Stretch the arms outwards such that it creates a “T” shape with the body. Keep the head facing up or look at the right in case you wish to have a deeper neck stretch. Now repeat this same posture on the other side too.
5. Plow Pose
Lie down on the back and engage the abdominal muscles in order to lift the legs over the head until the toes of the feet touch the floor behind the head. In case the toes don’t reach the floor then do this pose against the wall while lying perpendicular to the head touching the wall, such that the feet are supported by the wall. One can also interlace the fingers behind the back and then slowly straighten the arms, or just keep the arms at the sides with the palms facing the floor. To get out of this pose, do it carefully by simply rolling slowly out of this pose, one vertebra at one time. Plow pose helps in stretching the back and neck muscles which also reduces the physical tension as well as relaxes the body.
6. Cobra Pose
Lie down on the stomach and place the palms being flat on the floor just next to the chest. Keep the elbows close to the side, then inhale and lengthen the body while lifting the head in an upward direction and expanding the chest forward. Come as far as you can do it comfortably and keep the hips touching the ground. This particular pose is quite useful for the people who generally spend a lot of time in lifting things and bending over as it engages the back muscles in the opposite way that these types of activities do. It also stretches the shoulders, abdominal and chest.
7. Seated Heart Opener
While sitting in the kneeling position, put the hands on the hand on the ground behind and palms on the floor with the fingers facing quite away from the body. If a person suffers from any knee issue, then he can sit with his legs extended out in front. Now you have attained the position, inhale and lengthen the spine. Exhale and then lean backwards, with arching the back and also lowering the head behind. In case the person is on the knees, then push the hips into the heels of the leg. This pose is quite beneficial as it provides the essential movement which is opposite to the hunched over the position which most of the people are in most of the times.