There are a few yoga poses for better sleep. This is a vast oversimplification, but it’s close to the truth. You can reap the benefits of yoga meditation and breathe deeply without getting your muscles tense and exhausted. Think of it as a yoga workout for your body. By performing specific postures designed to relax and ease your mind and body, you will be able to fall better asleep.
What Does Yoga Do?
Yoga has been proven to promote better blood circulation, allowing nutrients to flow more easily through your body. It can also relieve stress, which keeps you awake. The best time to perform yoga is right before bed when you’ve just woken up. If you’ve ever practiced yoga before, you’ll know which positions ease the symptoms of jet lag and which give you the best chance to sleep soundly. The poses are all simple to learn and require little work on your part. No special shoes or clothing is needed. Put on your regular clothes, lie back and let nature do the job.
Before you begin, get plenty of rest. In the early morning, you’ll be more tired than at night. Drink a hot cup of water to keep yourself hydrated and alert. You’ll need to be in a relaxed state of mind to meditate correctly.
As you can see, yoga poses aren’t just for Hollywood actors and models. With a bit of practice, you can sleep like a baby. You’ll be less stressed, have better circulation, and enjoy better sleep. It’s that easy! As you practice, you’ll notice a change in how you feel throughout the day. You’ll start to feel more energetic and clear-minded. And, after a few days of practice, you’ll be able to fall asleep. This will be a wonderful experience that you’ll remember for years to come. Along with yoga, you can also use essential oils for relaxation and sleep as they have no side effects.
Types Of Yoga Poses
- Ardha Uttanasana: This is a mighty and effective pose. Many yoga practitioners use it as an energetic builder to help them heal and balance their bodies. However, some people don’t know how to do it properly or don’t like doing it. The word ‘Ardha’ translates literally to ‘mountain joy.’ Uttanasana is a mighty and beneficial pose for overall health and well-being. It strengthens the body’s ability to heal itself and, at the same time, uplifts and calms the mind. Like any other yoga posture, Uttanasana requires that your entire body is in proper alignment. This is best achieved by sitting in Uttanasana with your feet flat on the floor. This is a great way to start your day or work out and relax your body after a busy day. Uttanasana is also great for meditation, as it is a deeply relaxing pose. If you are new to yoga and have never tried this posture, take some time out to try it and see what it does for your body.
- Viparita Karani: This pose means up the wall posture or, in English, up the wall facing the wall. This pose has been enjoyed for centuries in India and has been adapted into a large amount of a variety of poses but most notably in Hatha Yoga and its offshoot styles such as Raja Yoga. It originated in the region of North India and hence is also known as Savitri kundalini Sadhana. It is one of the five limbs of Chariot (corpse) worship and has often been confused with the Roaring Tiger pose in Western Yoga, which is meant to mean up and over rather than against the walls. However, despite its name, it does not require you to be up against anything. Viparita Karani is often performed with one side facing the wall and the other one slightly behind it. To achieve it correctly, you need first to stretch your entire body as much as possible so that all the muscles are stretched to their maximum potential and then raise each one by as much as you can. After this, you submit each limb one foot at a time as high as you can. This requires you to maintain this position as long as possible as you do not allow your body any breaks. Once you can keep the position for around three to five minutes, you can switch on the other side and do this same pose again.
- Shavasana: This is a corpse pose, or martesana, in hatha yoga and is an arena to be used as final relaxation from a yoga practice, often after a very draining practice. It is also the usual pose for meditation, niyamas, or even transition from one asana to another. The corpse pose works with the idea of breathing in and out wholly and deeply, focusing on the inhalation and exhalation of the air in the large arena (body poses) and the small arena. As an exercise, it works on the muscles of the torso and the lower spine, particularly those on the pelvis, which is essential for proper digestion. Exhaling in this position pushes food and digestion material out through the throat and into the stomach, while exhalation restores the material to the lungs. Breathing deeply at the top of the head brings attention to the entire body and purifies energy channels to bring about a sense of peace. Shavasana also focuses on three aspects of the body that are directly related to health. First, the alpha (seated) aspect of the body is directly related to digestion. Secondly, all parts of the body receive energy as they are flexed and stretched. Finally, the eyes and the senses are activated, allowing us to see, hear, touch, smell, and taste.
Along with yoga poses, you must also make changes in your bedroom and bed for a peaceful sleep. You can get comfortable mattresses, duvets, colorful duvet covers, pillow shams, etc., all that make your rest undisturbed and protect your body.
As you become accustomed to doing these poses, you’ll find yourself feeling better every day. Eventually, it won’t feel like a workout at all. Some people think they lose muscle tone while practicing these poses. However, they will be regaining most of the muscle tone they lost during the day. Plus, as you sleep, your body releases various chemicals that promote relaxation. The reduction in muscle tension does mean you’ll have a more challenging time getting to sleep.
There are some health benefits as well. Many people who have become accustomed to yoga have reported having less stress in their daily lives. They feel lighter and happier.
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