Sleep is not just a source of rest, but is the basic basis of our entire health. When sleep is not complete or there is difficulty in sleeping, it also affects our mental, physical and emotional state. Insomnia or sleep disturbances have become a common problem in today’s run -of -the -mill life. But its solution is not very complicated. There is a simple, natural and effective way – yoga.
Yoga not only stretches the body, but also calms the brain and activates the parasimpathetic nervous system, which reduces stress and anxiety and indicates the body to go into deep sleep. Here we are telling 4 such Yogasan which can improve your sleep every night.
1. Balasan (Child Pose)
Balasan is also called ‘Child Pose’ and is one of the most comfortable yogasanas. This asana reduces the fatigue and stress of the body along with giving peace to the mind.
How to do Balasan:
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First of all sit in Vajrasana.
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Slowly, while exhaling, rest your forehead on the ground.
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Spread your hands on the front mat or take it back and keep it near the feet.
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In this situation, close the eyes and take long, deep breaths and stay for 1-2 minutes.
This asana reduces stress in the back, hips and thighs and provides mental rest before bedtime.
2. contrast posture (legs up the wall)
It is a very simple but effective yogasan that improves blood circulation, relieves fatigue and calms the brain.
How to do the opposite:
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Lie on the back by laying a mat near the wall.
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Rick your legs straight on the wall and spread the hands next to the body or place it above the head.
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Close your eyes and take a deep breath.
You can do this yoga for 5-10 minutes. This reduces inflammation of the legs and gives great peace to the mind.
3. Anulom Antonym and Bhramari Pranayama
These two types of breathing control are extremely beneficial in reducing mental stress and improving the quality of sleep.
How to do Anulom Antonyms:
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Breathe through one nose and leave it from the other.
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Slow this process and focus attention on the breath.
How to do Bhramari Pranayama:
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Close your eyes and take a deep breath.
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Then, leave the breath slowly with light echoes like bhanvare.
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This sound calms the brain and relaxes the nervous system.
Both these pranayama removes the restlessness arising out of the rush of the day and take you to deep sleep.
4. Shavasan (Corps Pose)
Shavasan is the form of yoga in which the body is brought to a state of complete rest. It is particularly effective in getting sleep and relieving stress.
How to Shavasana:
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Lie on your back.
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Spread hands and feet and close your eyes.
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Focus on full attention and focus on the body.
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Leave every part of the body slowly loose.
Shavasana for 10-15 minutes reduces the stress of the body and makes the brain completely calm.
Follow these habits to improve sleep
Not only yoga, but some habits can also increase the quality of your sleep:
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Do yoga 15-20 minutes before bedtime.
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Keep the light of the room slow and create a quiet environment.
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Make a distance from mobile, TV and other screens at least 1 hour before sleeping.
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Start sleeping and waking up every day at a fixed time.
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Avoid caffeine, sugar and heavy food at night.
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