Have you ever found yourselves restless in bed, tossing and turning, unable to sleep, overthinking until late in the nights? Ever wondered about what can be done to get into the peaceful realms of sleep?  Well, we have the solution – Yoga.

When you practice yoga, you feel alive and breathe in positivity through your body allowing yourself to relax, rest and rejuvenate. A few bends, stretches and breathing exercises before bed time can facilitate better sleep and rest, so that you can wake up to start a fresh new day.

1. Uttanasana – Forward Bend

  • Stand on your mat with your knees slightly apart, with a deep exhale, soften your knees and bend forward.
  • Let your hands rest on the mat, next to your feet, parallel to each other. Remember to take deep breaths throughout the process.
  • Feel your back muscles, hamstrings stretch as you hang your crown towards the floor. While releasing the pose, inhale and slowly raise.
  • This is an intense standing forward bend that stretches muscles throughout the body. This asana regulates blood flow and brings an intense sense of calm and relaxation.

2. Cat – Cow Pose

  • This asana is a simple flex and release. The cat pose and the Cow pose are combined to guarantee the best results.
  • Place your knees, and hands on the floor at a well-spaced distance. Form a curve with your back, your head facing up towards the sky.
  • Exhale and arch your back, bring your head down, facing the ground.
  • Repeat this variation for a few seconds.
  • This variation is great to relax the mind and body. A relaxed mind and happy muscles help you sleep better.

3. Viparita Karani – Leg Up The Wall Pose

  • Lying down on the floor, raise your hips and legs up towards the sky. Support your back with the help of your arm strength.
  • Use the support of a wall if required, to bring your legs up.
  • Hold them up until your body and mind feel fully relaxed.
  • This pose releases tension from the hips and lower body, improves blood circulation and sends blood to the brain, relieving mental stress and headaches. This pose is vital for someone who is looking to battle insomnia.

4. Balasana – Child’s Pose

  • The Child’s pose is a deeply restorative asana, which gives the entire back a deep stretch.
  • Sit down on your mat, stretch your arms forward, and place it on the mat.
  • Stretch them until your forehead touches the mat and you feel a good stretch in your neck and back.
  • This pose calms and regulates the nervous system, helping you drift off to wonderland.

5. Shavasana – Corpse Pose

  • Lay on your yoga mat with your hands by your side, close your eyes and make sure your feet are in a comfortable position, facing sideways.
  • Lay your palms on the side of your body, slightly away from the torso, facing skywards.
  • Slowly draw breath to every part of your body. This is a slow deep-breathing exercise which facilitates deep relaxation.
  • Shavasana can help you reach levels of awareness which helps relax the body and mind.
  • Yoga Nidra can also be incorporated in Shavasana – A form of deep Yogic sleep.
  • Stay in this pose for 15 minutes to feel the benefits surging through helping you sleep and enjoy your days.

A yoga routine when practiced regularly can help you battle against Insomnia. The asanas yield better results  than any sleeping pill ever has. Lay down on that yoga mat and drift away to a state of undisturbed sleep.

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