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Lucknow. Rush life, office stress and blue light of mobile phones have stolen our sleep. Many people resort to medicines for sleep, but these medicines only suppress the problem and do not eliminate it from the root. According to Ayurveda and Yoga science, insomnia is the result of hyperactivity of our nervous system.
Certain yoga asanas done just before sleeping can naturally increase the level of ‘melatonin’ (sleep hormone) in your body. Here are 10 yoga asanas that will help you get deep and relaxing sleep.
10 effective yoga asanas for deep sleep without medicine
Balasana (Child’s Pose): This asana is the best way to calm the mind. It stretches and releases tension from the spine and shoulders, signaling relaxation to the body.
Paschimottanasana (Seated Forward Bend): Leaning forward activates our parasympathetic nervous system, which puts the body in ‘rest and digest’ mode.
Baddha Konasana (Butterfly Pose): The fatigue of the day often accumulates in the hips. This asana relieves tension in the pelvic area and reduces restlessness at night.
Supine Figure Four Pose: It relieves stiffness in the lower back and hips, making you feel more comfortable in bed.
Ananda Balasana (Happy Baby Pose): It gives gentle stretch to the spine. Slowly swinging from side to side gives a child-like experience of security and peace.
Supta Baddha Konasana (Reclining Bound Angle): It is known for deep relaxation state. It slows breathing and regulates heart rate.
Viparita Karani (Legs-up-the-Wall): This is a panacea for insomnia. Placing the feet up against the wall reduces swelling in the feet and improves blood flow to the brain, which provides instant peace.
Supta Matsyendrasana (Spinal Twist): Twisting the spine while lying down relieves gas and tension from the digestive system. Better digestion is essential for good sleep.
Marjari Asana (Cat-Cow Stretch): It is a beautiful coordination of breath and movement. It concentrates the mind by eliminating stiffness in the neck and back.
Shavasana (Corpse Pose): Ultimately, Shavasana is to completely relax the body. It reduces the stress hormone ‘cortisol’ and leads you to deep sleep.
‘Special breathing mantra’ for sleep
while doing yoga 4-7-8 technique Follow:
Breathe through the nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through the mouth for 8 seconds.
This technique can calm your mind within 1 minute.
Keep these things in mind before sleeping
Say goodbye to the screen: Switch off mobile and laptop at least 30 minutes before sleeping.
Light meal: Eat light dinner and 2-3 hours before sleeping.
environment: Keep the room dark and quiet.
