Yoga is a combination of Meditation, Physical, And Breathing Exercises The practice began over 2800 years ago and is based on Indian philosophy, although there are several schools or types of yoga. Both Variation in Different Pose or Asana, Breathing techniques (Pranayama) and Meditation.
Everyone knows that sleep is very important for the proper functioning of our body and mind. It keeps both our body and mind healthy. When our body sleeps in Rapid Eye Movement (REM), the eyes move rapidly from side to side under our closed eyelids, and during this time our body-building processes like muscle development, protein synthesis, and tissue repair are rapid. Huh. Long-term lack of REM sleep increases the risk of heart diseases, anxiety, and fatigue.
But for some people, a comfortable bed is not enough for a good sleep. When you’re looking at the ceiling or checking how many more hours are left for your alarm to sound, it can be challenging to get a good restful sleep. Instead of getting lost in the thoughts of the world when you can’t sleep, try these easy yoga postures and encourage your body to sleep.
Bend your knees and sit on your ankles. When you become comfortable, while breathing in, spread both your knees lightly. Lean forward and place your head between both the legs and exhale. Lift the head lightly till you feel a stretch on the back and neck. Extend your arms out to the front. Make sure that your elbows and knees are in a straight line. Remain in this posture for thirty seconds.
To do this asana, sit facing the wall. Then lie down on your back. Raise your legs in the upward direction and slide forward until your feet fight against the wall. Keep the soles facing up. Once you are comfortable with the 90-degree angle, lift your hips and place a cushion under them. Remain in this posture for five minutes.
Daily Yoga Exercise boosts Sleep
Daily yoga asana is a boost to sleep hygiene. if you are Practice 30 to 60 min yoga Daily Routine can boost overall sleep
weight reduction. Although losing weight reduction is not the primary goal of some yoga practitioners, losing weight can have a positive effect on sleep. Losing weight can reduce or eliminate many types of sleep problems, such as sleep apnea.
There are also specific sleep disorders that can be positively affected by daily yoga practice.
There are many such postures of Yogasana, by doing which you will get good sleep. Many types of research have also been done on Shavasana yoga, from which it has been found that if Yogasana is done for 5 to 10 minutes before sleeping, then it can lead to an early sleep. It is also known as Corpse Pose.
Actually, in the posture of Shavasana, your body remains in a corpse-like state. In this position, when you breathe in and out, it reduces your stress and also calms your nervous system. According to scientific studies, it also activates sleeping hormones and sleeping cells, due to which you can fall asleep quickly. It is very easy to do and you can also do it very easily on a yoga net by the side of your bed before sleeping. If you do not have a yoga mat, you can also do it lying on your bed.
Shavasana is good for our brain. To do this asana, go to the quieter corner of the house and lie on your back on a yoga mat. Extend both legs and let both relax in their respective directions. Spread both hands on the floor and keep the palms facing the ceiling.
Do not put pressure on the palms or feet to keep them straight. Let them open naturally. Don’t put any tension in your whole body. Close your eyes and focus on your Agya chakra. Try to breathe from your diaphragm, which is the lower part of the body. Count to five while inhaling and exhale slowly, counting to five again. Repeat this process until you feel relaxed.
How to do Savasana yoga
- First of all, take a yoga mat and lie on your back on it.
- Now spreading both your legs, keep a distance of at least 1-1.5 feet between them.
- If your hand is sticking to your body, then move both hands away from your body.
- Now let your body completely relax.
- Now inhale slowly and release slowly.
- Practice at least 5 to 10 minutes.
- You can Practice Yoga posture every day before sleeping.
What types of yoga help you sleep?
Since high-activity yoga raises the heart rate, it is best to avoid these exercises just before bedtime. Those who wish to practice yoga closer to bedtime will find slow and relaxing yoga poses more suitable:
Hatha Yoga Is a Combination of Body posture breathing Exercise. and These breathing techniques focus on lengthening the breath, holding the breath, and exhaling. Yoga Nidra, Savasana is performed while lying down and focuses on the breathing or perception of certain parts of the body. join 200 Hour Yoga TTC in Rishikesh More About Yog Nidra and Yoga
Which yoga asanas should you do before sleeping?
Mudras before bedtime encourage the body to relax and sleep. Recommendations vary among yoga instructors and practitioners, but the following asanas are generally recommended:
Leaning forward (Uttanasana). From a standing position, slowly bend your torso forward in front of your legs.
Leaning butterfly (Supta Baddha Konasana). Lie on your back. You can keep your hands by your side or above your head.
Feet up the wall (Viparita Karani). Lie on your back with your feet against a wall so that your body forms an “L.” Rest your arms at your sides.
Corpse pose (Savasana). It is often the culmination of yoga exercises. Lie Down your arms at your sides, palms up with legs straight.
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