Are you someone who has trouble sleeping? Well, in the midst of our daily schedules and a lot of time in front of the screen, sleeping peacefully or rather on time has become a common problem. But that’s when yoga comes to the rescue.
There are some easy-to-do yoga poses that can help you sleep like a baby. Divya Rolla, Cult Yoga expert has helped us learn what they are and if you are a bit of an insomniac like us, you have to try them.
Here are 5 easy-to-do yoga asanas that can help with sleep:
1. Supta Baddha Konasana (Reclining Bound Angle Pose)
You can place a cushion under each knee for additional support. This posture is restorative or passive and allows the body to rest. This pose can calm the nervous system, which has many physiological benefits, such as reducing heart rate and aiding in digestion and sleep. It also opens the hips, shoulders and chest and in doing so allows for deeper diaphragmatic breathing. For some people, this pose can also relieve tension and relieve pain in the lower back.
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2. Supta Padangusthasana
Hold for 1 min on each side and repeat twice. You can place a cushion under the thigh of the leg you are lifting for added support. This pose stretches the inner groin and also helps improve hip flexibility. It also improves overall blood circulation in the legs, hips and lower abdominal region.
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3. Janu Sirsasana, Supported (Head to Knee Pose, Supported)
Hold for 1 min on each side and then repeat twice. This pose stretches the hamstrings and also increases the flexibility of the hip joints. It also helps improve disorders of the abdominal and pelvic region. For example, disorders including the pancreas, kidney, and adrenal gland.
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4. Parivrtta Sukhasana (seated twist)
Hold for 30 seconds on each side and then repeat twice. This posture lubricates and nourishes the spine, increases the elasticity of the muscles and ligaments of the spine, calms the nervous system, prevents back pain, massages the internal organs, tones the liver, kidneys and spleen. Helps in digestion and elimination. It also helps reduce abdominal fat.
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5. Anuloma Viloma
After asana practice, do a simple breathing practice like Anuloma Viloma/or alternate nostril breathing also known as Nadi shodhana with a breathing ratio that your body can follow effortlessly, just for 6 to 7 rounds, which takes 3 minutes and then allow your self to fall into a state of deep and restful sleep.
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If any of these asanas seem difficult to you if you have never done yoga, we recommend first seeking help from an expert. Have a peaceful sleep.
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Categories: Health
Source: vtt.edu.vn