Shifting from one sleeping position to the other while lying down on the bed…trying hard to sleep…overthinking…stress and what not? Peeps, are you too going through the same? This condition cannot be explained but you need to take proper sleep to get that fully charged energy for the next day’s work. To overcome this situation, you can take steps toward practising some specific yoga poses that can aid your sleep deprivation. Thus, leading to calmer and stress-free sleep. Performing these yoga poses requires stretching that is continuous and gentle.
Further, you need to breathe slowly and steadily. You will have to take care that rather than hurrying, it is more important to go at a controlled pace. Practising multiple yoga asanas for sleep might not only aid you in falling asleep but also enhance your sleep quality. After performing them, your mind calms down and even reduces some amount of stress hovering over there. As a result, when the stress is reduced, you would be falling asleep at a faster pace. Some tasty melatonin gummies can also be consumed to enhance the sleeping procedure.
Start going through the numerous yoga poses provided below to improve your sleep quality:
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Balasana
Balasana, also known as Child’s pose, is a basic yoga asana that you need to perform as a warm-up for the session. The pose consists of stretching basically. It relieves stress by stretching your hips, back, ankles and thighs. Balasana is a wonderful resting posture when you are worried or your heart is pounding since it provides a feeling of calmness and inner harmony. This pose can be practised at any time to regain your energy.
- Lower your hips back to the heels from the tabletop posture.
- Knees can be close together or spread wide.
- Allow your chest to drop towards your thighs as you relax it.
- Any stiffness in your spine should be released.
- Hold this position for approximately five minutes.
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Uttanasana
Uttanasana or the Standing Forward pose is one of the intense stretching asanas. By relaxing the brain nerves, this pose is believed to ease tension and exhaustion. It is also beneficial for managing headaches and restlessness, which can disrupt your sleep. Performing this pose simply for a minute can help you sleep better.
To perform this pose, follow the below-provided procedure:
- Stand with your feet and hip-width apart or a bit wider, and bend your knees slightly.
- Then tilt at the hips to bend forward towards the Standing Forward Bend.
- Hold opposing elbows loosely with a relaxed grip, or place your hands beside the feet.
- Exhale and stretch through the back, relaxing the neck and shoulders and lowering your head toward the ground.
- Hold for 1 minute or 10-15 inhalations. Return your arms to the floor, push your feet down, inhale, and gently rise to stand.
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Paschimottanasana
The Seated Forward Bend (Paschimottanasana) extends your back, all the way up to the backbone and then into the neck. This posture is said to help decrease tension and promote a more restful night’s sleep. Practising Paschimottanasana calms down your mind too. It also stimulates the uterus, kidneys, ovaries, and liver, which can aid digestion.
- Sit up straight on a folded blanket edge, your legs outstretched.
- Exhale and fold forward, stretching your spine straight.
- Grab onto your feet or legs with your arms relaxed and elbows bent, maintaining your spine stretched.
- Try to hold the pose for a minute or two.
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Legs Up the Wall (Viparita Karani)
One of the easiest and most effective ways of enhancing your sleep is the Viparita Karani asana or Legs Up the Wall pose. Apart from providing you a sound sleep, this pose has numerous other benefits as well. The position may aid in the promotion of lymph flow, the improvement of circulation, and the relaxation of a stiff lower back or swollen or cramping feet.
- Place your right side against a wall.
- As you position yourself on your back, lift the legs up against the wall, bringing the hips against it or near to the wall.
- Set the arms in a relaxed pose.
- Control your breath and concentrate on relaxing the muscles.
- Keep this posture for a maximum of five minutes.
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Reclined Butterfly
The Reclined Butterfly or the Cobbler Pose is an excellent asana for loosening stiff hips, inner thighs, and lower back. It also assists in relaxing the legs for the preparation of a good night’s sleep. Along with this, it provides a profound feeling of calmness to your mind and body. Practising the Reclined Butterfly pose is especially beneficial for those having restless legs.
- Bring the heels of your feet with each other while seated.
- Extend your knees out to the sides.
- Lie on your stomach.
- Put both hands in a relaxed posture.
- Maintain the pose for about five minutes.
You can even do this exercise as a stretch with a partner.
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Supta Baddha Konasana
The Supta Baddha Konasana is a yoga meditation position for sleep and body realignment. It creates a sense of peace and calm in you. Thus, it can be a solution for falling asleep easily after you hit the bed.
This procedure will help you to form this pose to attain the sleep you need:
- Put a bolster at the bottom of the spine and a folded blanket on top of it from a sitting posture.
- Bring the soles of the feet together and kneel down.
- Lean back on the bolster and place your head upon that blanket to elevate your head over your heart.
- Relax the muscles in your knees, shoulders, and neck.
- Stay here for around 10-15 breaths.
- Bring both knees together with your hands.
- Then softly slide off the bolster towards one side.
- Lastly, keep the blanket and bolster in place.
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Savasana
Last but not the least, Savasana is the pose one needs to perform for closing the yoga session. Savasana enables the body to fully absorb the benefits of the activity. It aids in the restoration of the body’s natural equilibrium in terms of a peaceful, healing frame of mind. In case someone falls asleep during this pose, it would mean that the body is sleep deprived. Hence, savasana would be the ultimate yoga pose for people who find it hard to sleep.
- Lie down on a mat or in bed.
- Place your feet slightly wider than the hip part being apart.
- Align your neck, spine, and head.
- Concentrate on your breathing while you thoroughly relax your body.
- Let your body sink completely.
- Maintain this posture for a maximum of fifteen minutes.
On the Whole
With these yoga poses, you would steadily see an improvement in the quality of your sleep. Beginning your yoga session by stretching your body with the child’s pose and ending it with Savasana or the Corpse pose is the conclusion of the preceding positions and serves as your genuine gateway to sleep. Giving just half an hour to this practice session can turn out to be extremely beneficial for your sleep. Along with this, add up some tasty passion fruit-flavoured sleep gummies to your night regime.
The “Blessful Sleep” gummies from “Power Gummies” have been filled with melatonin which regulates the sleep-wake cycle of our body. Aside from that, there are other ingredients such as Vitamin B6 and passiflora extract that contribute well to sleep. These ingredients are based on a non-habit forming formula that makes them perfect for consumption. Chew down just 2 rabbit-shaped gummies to make your sleep more peaceful and sound.
