Are you someone who has trouble sleeping? Well, amid our daily schedules and a lot of screen time, sleeping peacefully or rather on time has become a common problem. But that is when yoga comes to the rescue.
There are a few easy-to-do yoga poses that can help you sleep like a baby. Divya Rolla, Yoga Expert at Cult has helped us get to know what they are and if you are somewhat of an insomniac just like us, you have to try them.
Here are 5 easy to do yoga asanas that can help with sleep:
1. Supta Baddha Konasana (Reclining Bound Angle Pose)
You can place a cushion under each
knee for extra support. This posture is restorative, or passive, and it allows the body to rest. This
pose can soothe the nervous system, which has many physiological benefits including lowering
the heart rate and aiding in digestion and sleep. It also opens up the hips, shoulders, and chest,
and in doing so allows for deeper diaphragmatic breathing. For some people, this pose can also
relieve tension and alleviate pain in the lower back.
Freepik
2. Supta Padangusthasana
Hold for 1 min on each side and repeat twice. You may place a bolster under the thigh of the leg
being lifted for further support. This posture stretches the inner groin and also helps improve the
flexibility of the hips. It also improves overall blood circulation in our legs, hips and lower
abdominal region.
Freepik
3. Janu Sirsasana, Supported (Head-to-Knee Pose, Supported)
Hold for 1 min on each side
and then repeat twice. This posture stretches the hamstring and also increases the flexibility of the
hip joints. It also helps improve the disorders of the abdominal and pelvic region. For instance,
disorders that include the pancreas, kidney, and adrenal gland.
Freepik
4. Parivrtta Sukhasana ( Seated Twist)
Hold for 30 seconds on each side and then repeat twice.
This posture lubricates and nourishes the spinal column, increases the elasticity of the muscles and
ligaments of the spine, soothes the nervous system, prevents backache, massages internal organs,
toning the liver, kidneys and spleen. Aids in digestion and elimination. It also helps reduce
abdominal fat.
Freepik
5. Anuloma Viloma
Post the asana practice, Do a simple breathing practice like
Anuloma Viloma/or alternate nostril breathing, also known as Nadi shodhana with a breath ratio
that is effortless for your body to follow just for 6-7 rounds which takes 3 mins and then allow
your self to drift into a state of deep restful sleep.
Freepik
If any of these asanas seem difficult to you if you’ve never done yoga, then we recommend first getting help from an expert. Have a peaceful sleep.
For more stories like these, follow us on Indiatimes Lifestyle.
