Blame it on work stress, an overwrought mind or just plain distractions, many of you may have had trouble getting to sleep at night. And many nights of sleeplessness can have an adverse effect on your work, life and relationships. Insomnia is also linked to health problems such as anxiety, depression, diabetes and congestive heart failure. So, if you are a certified insomniac, it's time you make a few lifestyle changes so that you can sleep better. And regular yoga practice before bedtime is one such change you can make!
Did you know that yoga can battle insomnia by an immense difference by relaxing your body and helping you beat insomnia by soothing your mind and body? The practice gets you in touch with your breath and help you slow down and relaxes those tensed muscles. So, all you have to do is keep a yoga mat by your bedside and follow this list of easy yoga techniques and poses that will help you de-stress and curl up in bed into a deep slumber!
1. Deep Breathing (Pranayama)
Start off your bedtime session by sitting in a comfortable position and breathing in and out through your nostrils, lengthening the exhalation as much as possible. You will instantly feel relaxed and experience a calmness take over your restless body and mind.
2. Plow Pose (Halasana)
Lie on your back and bring your legs up and over your torso to reach the ground. The focus of your weight should be in the center of your back, just below the shoulders, which is an important pressure point. This leads to deeper breathing and relaxation.
3. Hero Pose (Virasana)
Sit with your legs folded underneath you. The tops of your feet should be flat on the floor and your spine should be straight. If you feel your knee is being strained, you can place a pillow between your feet and rest your behind on it. This pose calms you down and leads to complete relaxation of your body as it stimulates pressure points on the top of your feet.
4. Legs-Up-the-Wall Pose (Viparita Karani)
This posture improves blood supply and eases anxiety. Lie on your back and keep your arms straight. Inhale and bend the knees and raise your legs and buttocks. Bring your hands to your hip to support the buttocks. Elbows remain on the floor. Aim to straighten your legs vertically upwards and as you breathe normally, remain in this position as long as comfortable. Then, exhale, bend your knees towards your forehead and slowly your buttocks and legs should return to the starting position.
5. Locust Pose (Salabhasana)
Lie down on your belly and place your chin on the floor. Place your toes on the floor too with knees touching the ground. Place your palms on the ground below your hips, lift your head a little and lift up your upper body, thighs and legs off the floor. Your body should be balancing on your belly. This asana strengthens your spine and relaxes your body and mind.
6. Child's pose (Shishuasana)
Sit on your heels with your legs folded under you. Keeping your hips on the heels, bend forward, and lower your forehead to the floor. Keep the arms alongside your body with hands on the floor, palms facing up. Gently press your chest on the thighs and hold. Slowly, come up and sit on the heels. This deeply relaxing pose calms down the nervous system.
7. Seated Twist Pose (Bharadvajasana):
Sit in the thunderbolt pose (Vajrasana), bending your knees and hips resting on heels, with the big toes together. Flare out your heels. Place your left hand on the right knee. Inhale. Exhaling, twist to the right side taking your right hand behind your back to grasp the waist on the left side. Hold this pose, breathing normally for a few seconds. Return to your centre. Repeat on the left side. This pose is instantly relaxing as it stretches your spine.
8. Seated Forward Bend (Paschimottanasana):
Sit on the floor with your legs out in front of you, keeping your knees slightly bent. Inhale and sit up tall. Then, exhale and reach for your feet. Bend your knees as much as necessary to keep your back flat. The hamstring stretch leads to gentle relaxation.
9. Lotus Pose (Padmasana):
Sit on the floor with legs stretched out in front of you, keeping your spine erect. Bend the right knee and place it on the left thigh. Now, repeat the same step with the other leg. When both legs are crossed and feet are placed on opposite thighs, place your hands on the knees, keep your head straight and spine erect. Practice gentle and long breathing. This pose will instantly calm you.
10. Butterfly Pose (Badhakonasana):
Sit with your knees bent and the soles of your feet together. With a straight spine, fold forward over your legs, resting your hands on your feet, your knees, or on the mat in front of you. This will stretch your lower back and hips, relaxing you.
11. Corpse Pose (Shavasana):
Nothing can relax you like the Shavasana. Lie down flat on your back. Extend both legs and both arms out straight. Let your ankles loose on the sides and your palms should face up. Rest here for a little while. Feel free to drift off if you sleep on your back. Sweet dreams!