Get Better Sleep with These 5 Gentle Yoga Poses

Introduction:

Are you still struggling with sleepless nights? Insomnia can negatively affect your performance at work, family life, and overall well-being. Luckily, you don’t have to resort to pills or other medical interventions to get better sleep. Try incorporating these five blissful yoga poses into your daily routine to ease your body and mind and set yourself up for a restful good night’s sleep.

1. Sitting Forward Bend (Paschimottanasana)

Sitting forward bend helps stretch the spine and the hamstrings and calms your brain. Sit with your legs stretched out in front of you, inhale and extend your arms overhead, and on the exhale, stretch forward, reaching towards your toes or ankles. Aim for lengthening your spine instead of hunching over. Stay in the pose for five breaths.

2. Child’s Pose (Balasana)

Child’s pose can be incredibly calming and relaxing. Begin on all fours, and then sink your hips down to rest on your heels. Stretch your arms out in front of you and allow your forehead to rest on the ground, melting your tension away. Take slow and controlled breaths for at least 10 breaths, allowing your body to relax while you stretch your spine, hips, and thighs.

3. Legs Up-The-Wall Pose (Viparita Karani)

Restorative and gentle, this pose can be quite beneficial for insomnia. Lie down on the ground close to a wall, and extending the legs up the wall. Slide your buttocks as much as you can to the wall’s base, straighten your arms and let them rest on your sides. Close your eyes, breathe mindfully and gently, let go of the worries of the day. Stay like this for 10 or more (if possible) slow deep breaths, and slowly release the pose.

4. Happy Baby Pose (Ananda Balasana)

If you have ever watched a baby sleeping or happy, then you might notice how flexible, nimble and less stressed their muscles and frame. Happy baby pose can create the same impact as it relaxes the lower back, hips and thighs. Lie down, or half reclining comfortably in a bock or cushion, open your legs and feet to the sides while you clasp the outside edges of each foot with each hand or ankle—slowly start drawing your knees closer to your belly. Let your tailbone rest against the ground, and use your abs to deepen the stretch. Breathe deeply in the pose for at least five relaxing breaths.

5. Corpse Pose (Savasana)

Savasana is an ultimate winner for rest and relaxation. Lie down on your mat, close the eyes, separate the legs, stretch the arms to the sides slightly opening the chest. Take few deep breaths and relax consciously starting from the feet upwards, letting go of all the tension, frustration, and worries of the day. Stay relaxed in savasana for at least five to ten minutes to maximize your benefits.

Conclusion:

Add these gentle, easy-to-do yoga poses to your bedtime routine and start enjoying sound, rejuvenating sleep again. Ease your way into the rhythm of your inner-self, and experience the natural therapeutic effects of yoga from within. Allow yourself to relax deeply, fall asleep seamlessly, and wake up after Sound sleep refreshed and vibrant, feeling rested all day!