5 Relaxing Yoga Exercises for a Good Night Sleep


According to a research, we humans spend about 33% of our lives sleeping. Sleep is a naturally-occurring and basic process required for a healthy body. But living a hectic lifestyle comes with a tremendous amount of tension and stress that leads us towards many ailments. And all these conditions contribute towards a poor quality of sleep and lead to sleep deprivation and many other sleeping disorders.

With the help of yoga and following a correct lifestyle you can find your way into a relaxing slumber.

Balasana (Child’s Pose)

 A calming and resting pose to reduce stress and relax the body.  Practicing it before bedtime is recommended.

Sit on your knees on the floor with erect spine and hand on your thighs.
Make sure your big toes touch each other as you sit on your heels, keeping the knees hip-width apart.
Now bend your torso towards the front and let it rest in between your thighs.
Stretch your hands forward over the head and place them in front of you with the palm touching the floor.
Be in this position for a minute or two.

Uttanasana (Standing Forward Bend Pose)

An effective pose that helps you to release tension, relax the body, treat insomnia and headache, reduce fatigue, soothe the brain nerve, and let a good stretch to the body.

Stand straight on the floor with your feet together and hands beside the body.
Now take a deep breath and while exhaling, bend your torso forward, holding the hips.
With your hands touch the feet or floor, and if you can’t, then let it rest on the shin.
Keep a distance between the upper body and knees. Keep your knees straight and let your head hang in the air.
Don’t stress your body. Keep breathing and hold the pose for a minute.

Supta Baddha Konasana (Reclining Bound Angle Pose)

A great asana that cleanses the chakra, reduces stress, treats depression, sleep issues, including insomnia.

Lie straight on your back on the floor and bend your knees. Bring your feet together and let the soles touch each other.
Your heels should be close to the groin and palms should be placed next to your hips.
Breathe in and out. Don’t put pressure on the spine. Remain in the position for a minute. 

Viparita Karani Asana (Legs-Up-The-Wall Pose)

Another amazing yoga pose to have a Good Night Sleep, the asana is considered a gentle and restorative one. It relaxes the body and when the body relaxes, it is easier to relax the mind and fall asleep.

Lie straight on your back on the floor in a place near the wall. Let your hips touch the wall, and place your hands beside the body with palms facing up.
Now lift your legs upward and let the back of your legs touch the wall.
Your body should form a 90-degree angle. Now, with the help of your hands or bolster, lift your hips.
Hold the pose for a minute and release the pose.

Savasana (Corpse Pose)

The resting pose, Savasana is the ending pose of every yoga session. The asana relaxes and resets the body, connects the body and mind, reduces stress, and lets you have a restful sleep.

You need to lie on your back in a relaxing position.
With hands on the side of the body, close your eyes, palms facing upward, and breathe slowly.
Hold the pose for 10-15 minutes and relax the body. But do not sleep.

A Good Night’s sleep is important as it resets and unwinds our body, calms the mind, re-energizes us, and repairs the damaged cells. It prepares us for the new day and its challenges. You can also practice breathing exercises and meditation. Also make an effort to stop using gadgets in bed, eat on time and stop consuming alcohol, caffeine, and smoking, especially at night to have a restful sleep.  

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