Yoga Asanas for Sleep and Relaxation||Yoga for Insomnia||Yoga for Stress Relief
- 4 years ago
Yoga Asanas for Sleep and Relaxation||Yoga for Insomnia||Yoga for Stress Relief
One might wonder how yoga will be good for sleep, well, the answer is quite simple. The first thing you know about yoga is that it focuses on deep breathing and this relaxes the body and calms it. The combination of subtle body movements and the breathing cycle that yoga is useful in activating the parasympathetic part of your nervous system thus eliminating stress and answering the question of how to induce the sleep of yoga asanas.
Now, the crucial thing here is exactly what asanas will help. There are so many yoga asanas with different purposes that knowing which ones will help you sleep can be a problem. However, don't worry anymore, since here is a list of the most effective yoga asanas for better sleep:
1. Virasana (also known as hero poses):
Simply sit in a comfortable position with your hips resting on your heels, which implies a slight stretching of the ankles and knees. Stretching the spine up and breathing deeply in this position will help clear the mind and decrease the heart rate.
2. Bitilasana and Marjaryasana (cow and cat pose):
Without getting up from the virasana, you only need to roll forward with the support of your knees and hands. For bitilasana, you should lower your lower back with the coccyx and head pointing up. For the Marjaryasana, you just have to do the opposite, the coccyx and the head are tilted down while the column arches upward as the letter C. Simply keep alternating between these positions for as long as you want.
3. Balasana:
Begin by sinking the hips over the heels while the chest is held between the thighs. Here, the toes would be on each other, while the thighs can be separated as much as you find comfortable. Now, rest your forehead on the floor and start walking like your finger movements stretching your arms too. If you want to have a facial massage, you can even turn your face from side to side.
4. Viparita Karni:
This position can also shed light on the question of how yoga asanas induce a better sleep. Lie on the floor with your hips touching the wall so you can stretch your leg vertically on the wall. This asana gives a good hamstring stretch. Loosen and relax the muscle in the lower part of your body, helping you sleep better.
5. Ananda Balasana:
Bring your knees to your chest, hold your toes with your fingers. You should now push your heels toward the ceiling while your hips should be on the floor. This asana is very good for relaxing the abdomen and spine.
6. Supta Baddha Konasana:
From the last asana, release the leg and stretch it so that your plants are in contact while your knees are as far as possible. This asana is a gentle stretching exercise for the abdomen, pelvis and thighs.
7. Savasana:
Simply lie down by stretching your legs a little apart while the toes point in the opposite direction. Relax your arms and body and try to make your mind free of any thoughts.
One might wonder how yoga will be good for sleep, well, the answer is quite simple. The first thing you know about yoga is that it focuses on deep breathing and this relaxes the body and calms it. The combination of subtle body movements and the breathing cycle that yoga is useful in activating the parasympathetic part of your nervous system thus eliminating stress and answering the question of how to induce the sleep of yoga asanas.
Now, the crucial thing here is exactly what asanas will help. There are so many yoga asanas with different purposes that knowing which ones will help you sleep can be a problem. However, don't worry anymore, since here is a list of the most effective yoga asanas for better sleep:
1. Virasana (also known as hero poses):
Simply sit in a comfortable position with your hips resting on your heels, which implies a slight stretching of the ankles and knees. Stretching the spine up and breathing deeply in this position will help clear the mind and decrease the heart rate.
2. Bitilasana and Marjaryasana (cow and cat pose):
Without getting up from the virasana, you only need to roll forward with the support of your knees and hands. For bitilasana, you should lower your lower back with the coccyx and head pointing up. For the Marjaryasana, you just have to do the opposite, the coccyx and the head are tilted down while the column arches upward as the letter C. Simply keep alternating between these positions for as long as you want.
3. Balasana:
Begin by sinking the hips over the heels while the chest is held between the thighs. Here, the toes would be on each other, while the thighs can be separated as much as you find comfortable. Now, rest your forehead on the floor and start walking like your finger movements stretching your arms too. If you want to have a facial massage, you can even turn your face from side to side.
4. Viparita Karni:
This position can also shed light on the question of how yoga asanas induce a better sleep. Lie on the floor with your hips touching the wall so you can stretch your leg vertically on the wall. This asana gives a good hamstring stretch. Loosen and relax the muscle in the lower part of your body, helping you sleep better.
5. Ananda Balasana:
Bring your knees to your chest, hold your toes with your fingers. You should now push your heels toward the ceiling while your hips should be on the floor. This asana is very good for relaxing the abdomen and spine.
6. Supta Baddha Konasana:
From the last asana, release the leg and stretch it so that your plants are in contact while your knees are as far as possible. This asana is a gentle stretching exercise for the abdomen, pelvis and thighs.
7. Savasana:
Simply lie down by stretching your legs a little apart while the toes point in the opposite direction. Relax your arms and body and try to make your mind free of any thoughts.