For a healthy and fit body, we need a sufficient amount of sleep. But we know that the time to go to bed comes at the end of the day. During a busy day, it becomes difficult for you to slow down your body or go to sleep. You fall into your own world by being busy in checking your email, catching up someone at the social media and doing several other things at your place to beat the race. And then you realize that it’s time to go to bed at night.
In this competitive world, getting a sound sleep is a challenge. However, in such circumstances, certain wellness techniques like Yoga come as a ray of hope for many. It helps in catching up the balance between your body and mind. You can reap the advantages of bedtime yoga that can end up your sleep issue. Well, let check the 7 Yoga poses to help you sleep better in the following paragraphs:
1). Try the Hero Pose
One of the vital Yoga poses to help you sleep better you can try is the Hero Pose called Virasana. All you need to do is to start in a seating pose having the glutes resting over the heels having the tops of your heel over the mat. This exercise before sleep adds a gentle stretching action over your ankles and knees. One of the critical advantages of bedtime yoga is that it will help you in lubricating the fluid to the said body parts and guard them against any injury and thus keep even the minor discomfort at bay. This yoga pose would help you in keeping you at cool, warm and comfortable without adding any motion.
2). The Child Pose
The other important Yoga pose to help you sleep better is the Child Pose, which has a technical name – Balasana. For doing this exercise before sleep, you need to sink back your hips from the tabletop and then settle down the chest found in between your thighs. In this pose, you would see the big toes touching together with your knees far away. This will help you in settling down with great comfort and thus allow you to get a deep breath. Now, as you see the forehead resting over the floor, you just have to walk your fingertips over the front area along and at the same time you need to stretch your arms. Also, you have the option of moving your forehead from one side to the other that will allow you to get a small face massage.
3). The Cat & Cow Pose – the key Yoga poses to help you sleep better
This Yoga pose has a technical term that says Marjaryasana and Bitilasana. It helps in getting insomnia or deep relaxation. To do this Yoga pose, you need to roll down your knees and hands. You are supposed to exhale as you tilt your head and your tailbone down to the floor, which ends up arching your spine over a C-curve and thus pulling your shoulder blades apart. Now, inhale like a cow pose by bringing your head and tailbone above while you hollow the lower back. Make sure the flow you find in between the poses should follow the same inhale and exhale pattern while there is a space found between each vertebra of your spine. Once you go do down, make sure you are back with the neutral spine over the tabletop.
4). Legs Up the Wall
This yoga has its own name called Viparita Karani. For carrying out this yoga pose, you need to unfold your legs from the figure four stretch straight over the wall. Now start bringing the tailbone close to the wall base. This pose can add a gentle kind of hamstring stretch. This pose will also help in draining the lactic and lymph acid from your legs apart from preventing the injuries. That’s not all; it also keeps the soreness and fatigue at bay while you spend much of your time over your feet. Allow the looseness you have with your stretch while you feel the comfort.
5). Happy Baby
This is one of the key Yoga poses to help you sleep better, which is also called as Ananda Balasana. All you have to do is to bring the knees over your chest and now grab the big toes using your middle and index fingers. Now, you just need to pull the heels over the ceiling while you allow the tailbone to move down over the floor. Make sure while you try this yoga, your knees should be able to pull over your underarm area and by rocking back and forth the same you end up gently massaging your spine. This Yoga pose is among the best ways of relieving the abdominal discomfort and giving an ideal spinal relaxation pose.
6). Corpse Pose
This yoga pose is also called Savasana, which helps in insomnia or deep relaxation. For this Yoga pose, all you need to release the feet down over the bed or mat allowing your toes to get down over the sides. Now, you just have to do one thing, release your hands in such a way that they start facing up while the back of your hands is seen resting over the bed just away from your hips. Allow your eyes to close, and you feel the lightness in your mind and thoughts giving you a free-flowing breathing making your body feel relaxed and feel the lightness.
7). Supine Spinal Twist
This yoga pose is also called as Supta Jaṭhara Parivartānāsana, which is good for sleep. For this yoga, pose, you need to keep your knees bend and then make them straight over the top leg or simply choose to make them straight using both the legs. If you still do not feel the twist, make sure you adjust the tailbone and then bring the glutes ahead over the mat and keep them over the center.
Yoga is good for healthy living and thanks to different poses that help and support people in this regard. It keeps your body, soul, and mind in perfect order and so your sleep. Try the above 7 poses to enjoy a sound sleep when you end up your bad and tiring day.