Sleep plays a great role in our efficiency to work the whole day long. If a person gets adequate sleep, the body functions in a much better way. During the past few years, the lifestyle and a lot of struggles for a living lead to stress among people and thereby increase in diseases related to sleep known as insomnia. This disease doesn’t let a person fall asleep or let him stay asleep for a long time. In this way, the whole functioning of a person during the day gets disrupted. But if you are looking for a solution, YOGA is the perfect answer. Yoga keeps the body healthy and also helps in reducing stress and leads to a sound sleep. So, here are 7 yoga poses with complete steps, which can help you with a peaceful sleep at night.
Savasana or Corpse Pose
This pose is the resting pose in a yoga practice that helps the body to restore its state of mind and relaxes the body.
- Lie down straight on your back comfortably keeping hands & legs straight.
- Close your eyes and relax your whole mind and body.
- Inhale slowly through the nose.
- Now, exhale and make your body more relaxed and feel relaxed.
- Stay in the same position for up to 15 minutes.
Balasana or Child’s Pose
This pose provides calmness and stability to the mind and body. While doing this pose care needs to be taken in case of knee or hip injury.
- Kneel down towards the ground. Keep your toes together. Make sure that both knees are slightly apart.
- Place your hands on your thighs. Now exhale and sink your torso on your thighs.
- Keep your belly resting on your thighs and touch your head to the floor looking towards your knees.
- Extend your hands further touching the floor.
- Stay for some time in the same position, then inhale and come back to the starting position.
Viparita Karani or Legs Up The Wall Pose
If you don’t have much time, this simple yoga pose can make you very relaxed in a little time. It can provide you maximum relaxation benefits and especially back.
- Place the yoga mat perpendicular to the wall.
- Sit down and bring your left or right side nearest to the wall as per your comfort level to touch the wall.
- Lie on the mat; keep your legs up to the wall in such a way hips touching the wall and legs should be completely straightened.
- Keep your both arms relaxed on the sides.
- Stay in the same position for sometime.
Supta Badha Konasana or Reclining Bound Angle
This pose helps to relax the hips. But care should be taken by persons having hip, knee, or groin area injury.
- Lie down on your back, extend your legs and hands in a resting position.
- Bend your knees and bring the soles of both feet together at the center. Keep the edges of the legs relaxed.
- Breathe in and out slowly and relax.
- Stay in the same position for some time and come back to the starting position again.
Badha Konasana or Butterfly Pose
This pose improves blood circulation in the lower body.
- Sit down on the floor. Keep your back straight.
- Now, bend your knees in front and join the soles of both feet to meet at the center.
- Hold your feet with your hands.
- Flutter your knees like butterfly wings slowly and repeat it for some time and relax.
Utthan Pristhasana or Lizard Pose
This pose improves flexibility, strengthens inner thigh muscles, and helps to reduce stress.
- Lie down on your front. Keep your spine straight.
- Raise your body a little upward. Keep both hands toward the mat.
- Bring your one leg forward. Sink your hips forward and low towards the ground.
- Use the breath to release tension in the inner thighs.
- Sink chest low and aim for level shoulders.
- Stay in the same pose for some seconds and repeat it with the other leg.
Setu Bandha Sarvangasana or Restorative Bridge Pose
This pose helps to calm the mind during busy times. The restorative poses are especially for sleep and for renewing energy.
- Lie down on your back and bend your knees.
- Keep your upper arm on the floor and bend elbows along the ribs. Palms should face one another.
- Press elbows and chest and slowly lift your chest.
- Press your feet and slowly raise your buttocks.
- Keep the tops of the shoulder in line with the neck and breathe in and out.
- Slowly lower your torso back to the floor and relax.
People do so many mistakes during this asana so do every step with care.
Giving 10 minutes to your body at night can help you stay fit & healthy.