One of the healthier activities for our body is to sleep. Sleeping relaxes our body’s stress and strain of the body and will make us relaxed. But in the era of workloads, more time consumption during work reduces the time to sleep and makes us more stressed.
Due to the workload, the sleeping activity is much reduced. So, we need to take a small sleep for a few hours. By achieving some yoga poses, our body will relax, and thus, we will get a good sleep.
So, let’s get into this blog about the relaxing yoga poses that will help us improve our sleep.
Sleeplessness is becoming increasingly common in current times. Many people need more sleep, which often leads to waking up earlier than they would like.
Various factors, such as excessive workload, frequent travelling, late-night eating, binge-watching movies, increased caffeine consumption, and higher levels of anxiety and depression among people, cause this.
There will be no peace of mind if there is a lack of sleep. You will feel more disturbed and even damage your health. This will even lead to higher loss and more anxiety and inactivity.
It is recommended to do some yoga postures for getting a deep sleep rather than spending money to consult the doctor. There are several postures for Yoga for Better Sleep.
There are several yogas for managing the stress level, which are very useful in the modern era. To know more about the postures for stress level management, read Yoga for Stress Management.
Best Yoga postures for bringing good sleep
Here are the ten postures of Yoga for better sleep, which may include higher stretches and a few workouts for keeping our body relaxed.
i) Vajrasana (Thunderbolt Pose)
Vajrasana, also known as the “Thunderbolt Pose”, involves kneeling, sitting through your knees, and keeping your body erect. Your hands are placed at the back, with palms closed together. This posture can be done after a meal.
This asana is beneficial as it strengthens your leg and hip muscles. It refreshes the mind, improves mental health and self-confidence, and promotes better sleep.
ii) Balasana (Child’s Pose)
The Balasana pose, also known as the Child’s Pose, is an excellent way to relax your body at any time. To perform this pose, kneel and sit your pelvis on your heels. Take deep breaths and relax your body.
Then, bring down your forehead to the ground and extend your arms forward while keeping your forehead in contact with your knees. This pose will be useful to relieve stress and tension and is a way for a good and deep sleep.
iii) Hastapadasana (Straightforward Bending Pose)
The Straightforward Bending Pose is one of the best postures for bringing sleep into our body. It can be done by bending your body towards your knees and holding your ankles. This posture will make your body more stretched.
This pose will stimulate the abdominal organs more and help calm your mind. It also increases the strength of the calf muscle and improves digestion. By stretching these muscles this will enhance the better sleep.
iv) Dandasana (Staff or Stick Pose)
Dandasana is also known as Staff or stick pose. This is one of the most accessible poses to get better sleep. It can be done in simple steps.
Sit erect and make your knees straighten. Keep your arms under your thigh as the support to give the posture. Make sure that your body is in a stretched state.
The benefits of this posture are that it will relax the body and bring good sleep, providing more flexibility.
v) Supta Baddha Kosana (Reclining Bound Angle)
This is known as the Butterfly-knee pose. This will help you to bring more flexibility onto the thighs and knees. This can be done by laying on the floor, knees bent, and getting the ankles together.
This posture will help to make your knees flexible and relaxed. The benefits of this posture are stimulating the bladder and improving the blood circulation in the body.
vi) Viparita Karani (Legs up-to the wall Pose)
This posture is one of the most accessible poses to relax your body and improve sleep. This can be done by keeping your legs close to the wall and being in contact with it in an erect position and relaxed. This can be done for 3-5 minutes.
This pose will keep you relaxed and eradicate your stress. The main objective of this posture is to reduce the knee pain and stress in the neck. By relaxing these muscles, you will get a deeper sleep.
vii) Sukhasana (Sitting easier posture)
This is the easiest pose to relax your body, and it also enhances the better sleep. It is done by sitting with your legs crossed and eyes closed.
Then, breathe slowly by extending the backbone during inhaling and bringing the backbone down during the exhaling. This can be done in around 3-5 minutes.
It is the best meditative pose for increasing concentration and makes you focus only on one thing. It also lengthens and strengthens your spine with better posture and enhances better sleep.
viii) Setubandha Sarvangasana (Bridge Pose)
This is one of the best bedtime sleeping yoga programs to relax your body and strengthen your spinal cord, abdomen and legs.
This can be achieved by laying on the floor, bending your knees and arms, facing your palms upwards, and pressing the heels to lift the hips and back of your body.
The advantage of this pose is that it will strengthen your back, relieve the body’s tension, and strengthen your chest, neck and spine.
ix) Majariasana (Cat Stretch)
This is also known as the Cat Stretch posture, which is done by laying your knees on the floor and keeping your palms on the floor, like in the shape of a table and keeping your forehead straight ahead.
During inhaling, keep your abdominal part lower and look straight; during exhaling, look downwards and raise your abdominal part.
This posture brings flexibility to the backbone, and strengthens the shoulders. They give relaxation to the body and improve blood flow, thus obtaining better sleep.
x) Savasana (Corpse Pose)
This is one of the simplest poses that beginners can do. This posture can be done after all the postures for relaxation.