6 Yoga Poses To Help You Better Sleep

According to a new research, it has been observed that daily Yoga practice for at least 30 minutes improves your overall health, letting you have an adequate amount of sleep of 6-8 hours. If your body is lacking a good sleep at night, your skin can show the untimely signs the next morning, and you will be coping with age faster than you should. Also, your mind will not be fresh and your accuracy levels will be affected, ultimately damaging your work-life balance.

Sleep helps to repair your damaged cells and removes toxins from your body, making you fresh and active. Hence, it is important to have an adequate amount of sleep each night. If you cant get to sleep enough each night, Yoga can help you out. Your regular practice of yoga can actually cure several sleep-related ailments like abnormal sleeping habits and even insomnia. Yoga basically helps you get away from stress, rejuvenates your mind and body; and hence, lets you have a good slumber. We have listed below three such Yoga asanas that could help you fight insomnia, when these are practised regularly.

Let your busy day go with these 3 incredibly relaxing yoga poses. Deep sleep, here you come.

1. Marjaryasana:

Also known as the cat pose, this asana rejuvenates your mind and body. It can be effective if performed before bedtime. It is performed in the following way:

Kneel down on the floor by leaning forward and put both your palms on the floor, looking straight
Make sure your palms are the shoulder length and legs are kept slightly apart
Now, make a posture similar to a standing cat, i.e., your trunk should be parallel to the floor, thighs should be straight and vertical, creating balance on your lower leg and feet
Just relax your body completely and maintain this base position. Dont exert extra pressure on your knees and feet, and ensure to maintain the relaxing position of your shoulder as well as the back muscles
Just exhale calmly and feel that your belly is going inwards. Simultaneously, move your head inwards, and it should be between your shoulders. By doing this, your back will bend and arch towards the sky
Inhale and just arch your back in the opposite direction. You will feel your spine bend slightly towards the floor. Your shoulders, neck and head should be backwards, in the way that you are looking towards the sky
Just repeat the entire asana as many times as your body allows, at least for 20 minutes a day, if not more

Just remember that all yoga asana should be followed calmly and patiently, and only then you would attain its best result. Follow this asana with slow and deep breathing, and you can follow your neck, back and shoulders being nicely stretched. Gradually, you will find the stiffness being withered away, and your back muscles and spine becoming more flexible.

2. Bitilasana

Known as the cow pose, again this helps to regulate your sleep cycles and it provides calmness to the mind. It is performed in the following way:

To begin this pose with, be in the tabletop position. Your knees should be directly below your buttocks and your shoulders, wrist and elbows should be perpendicular to the ground. Your head should be kept straight, bowed down, in the neutral position and eyes should be looking at the ground
Inhale. With your belly drowning towards the ground, lift your chest towards the ceiling. Now, look straight
Just exhale and come back to your normal position, that is, on your hands and knees. Repeat this pose for 15-20 times for beneficial results; otherwise, just follow your bodys stamina
Dont exert your body too much. Take breaks in between, if you are having severe problems. Otherwise, follow it in the normal way.

3. Adho Mukha Svanasana:

Adho means forward, Mukha means face and svana means dog, which means this asana is similar to the posture of a dog when bent. Following is the way to perform this pose:

Stand on all your four limbs, and your body must form a table
Now, just straighten your knees and elbows and while exhaling, lift your hips. Your body is now in an inverted Then, lengthen your neck and press your hands into the ground. Just gaze at your navel and let your ears touch your inner arms
Maintain this position for a minute or so, and then return back to the normal position

4. Legs-Up-the-Wall Pose

Sit on the floor with one side of your body grazing wall. Swing legs up against the wall and slowly lower your back and head to the floor, keeping legs straight. Allow your hands to fall out to sides, palms facing up. Breathe deeply, relaxing into the pose. Hold for 1 to 5 minutes.

5. Child's Pose

Kneel on your mat with your big toes touching and knees spread mat-width apart.

Child Pose( Photograph by Hilmar Hilmar )

Lower torso between knees, bringing your forehead to rest on mat and extending arms. Breathe deeply, holding for up to 1 minute or even longer.

Child Pose( Photograph by Hilmar Hilmar )
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6. Happy Baby Pose

Lie on your mat and pull your knees to your chest.

Happy Baby Pose( Photograph by Hilmar Hilmar )

Place hands on the outsides of your feet, opening knees wider than your torso. Press feet into hands while pulling down on feet, creating resistance. Breathe deeply, holding for up to 1 minute.

Happy Baby Pose( Photograph by Hilmar Hilmar )

Scientifically, these poses detox your body and make you feel relaxed, ending up in giving you a good nights sleep. Therefore, follow these simple asanas for better, calm and undisturbed sleep

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