Shahid Maqsood
Insomnia can have so many different causes, which are different for each person. If your insomnia is related to too much stress in your life, then practicing yoga can help to improve your ability to fall asleep and stay asleep. In this article we will look at five poses that can help you to relax and prepare for a good night’s sleep.
Yoga has many benefits for the body, mind and spirit. The gentle stretches and deep breathing help to rid your body of toxins, increase your supply of oxygen, and blood flow to your brain. Here are some yoga poses to try when you are having trouble sleeping.
#1 Adho Mukha Svanasana (Downward Facing Dog)
Get on your mat on your hands and knees. Keep your knees aligned under your hips and your hands ahead of your shoulders.
With palms spread flat and toes towards your face, exhale and raise your pelvis away from the floor. Lift your sitting bones upward while pressing down through your heels.
Keep your head between your arms, but hold it without letting it dangle freely. Keep this pose for a minute or two taking deep breaths through the nose.
#2 Bala Asana (Child’s Pose)
Sitting on your knees and holding your feet together with your bottom on your heels, open the knees about as wide as your hips.
Take a deep inhale and then exhale as you lower your chest to your knees and then swing your arms forward.
If you can, rest your forehead on the floor and then bring your arms around to your sides resting the palms facing upward beside your feet.
Breathe deeply and slowly as you hold this pose for a minute or two.
#3 Paschimottanasana (Seated Forward Bend)
Seated on the mat with legs extended, Pressing through your heels reach forward keeping the arms straight pressing the thighs down to the ground and pulling your hips away from your heels.
Gently reach with your finger tips towards your toes as you lengthen the spine away from the hips. (A strap can be helpful here if you can’t reach your toes)
With each inhalation raise and lengthen your torso, and with each exhalation go deeper into the bend. Remain here for one to three minutes.
#4 Viparita Karani (Legs-up-the-Wall Pose)
Lay on your back with your bottom against the wall. Extend legs up the wall and rest arms on the floor above your head with palms facing upward for this purpose you can also use yoga bolster.
Close your eyes and gently lengthen the heels towards the ceiling. Keep your breath long and steady.
#5 Shava asana (Corpse Pose)
This pose traditionally ends most hatha yoga classes. The goal of this posture is to attain stillness in the body and the mind.
Laying flat on your back on a yoga mat with legs extended together but without touching. Keep your arms close to your sides with your palms to the sky.
Keeping your eyes closed mentally travel from the top of the head to the sole of the feet and relax each part as your attention comes to it.
Maintain this pose for at least five minutes, but as long as you like remaining absolutely still.
A good yoga posture index, such as the one at santosha . com will have photos of each pose. Incorporating a few yoga poses into your evening routine on a consistent basis will help you to clear your mind, relax your body and enter a peaceful state of blissful sleep. They will also help you to wake up more alert and refreshed the next morning.
