Sincerely practicing some yoga poses in the morning for even about 15 minutes can benefit you a lot. Additionally, performing some particular yoga poses before bed can make you fall sleeping like a baby.
Best Yoga Poses To Improve Sleep
If you are having severe health issues due to inadequate sleep or if your head starts wondering every time you hit the pillow you need to begin doing these yoga poses for real.
Agnistambhasana (Fire Log Pose)
This yoga has been practiced by Rishimuni from the very first era and is like the modified version of Sukha asana. In this yoga, you concentrate on releasing tension from your pelvic muscle, which in turn excites your body to remove tension from other muscles as well, and this prepares your body to go into relaxation and ultimately sleep.
Keep both your leg accurate and then flex the right leg in 90 degrees, similarly, fix the left leg but keep this leg over the right one by stacking your left shin on the right leg.
If you find it tough, you can take the right near to the pelvic, which will make this position a bit relaxable. Now, breathe with hands making a namaste gesture, and exhale with hands spread out in front. Copy this 1-3 times and then change the leg.
Padangusthasana (Big Toe Pose )
For your body to relax, your sympathetic action should be stopped, and parasympathetic should take over. And this activation of parasympathetic by stimulation of the vagus nerve is affected by Padangusthasana, which will eventually help you at the onset of your sleep.
In this yoga, you need to stand up erect first and then gently flex your hip, bringing your trunk sown with your hands held straight towards the ground. Try moving your feet without flexing your knee! And even if you cannot reach, bend low till the limit where you probably can! And try to move your feet with your hands.
Hold this posture for one minute and take long, deep breaths during the hold. Then, gradually rise from the posture and stand erect for a while.
Supta Matsyendrasana (Supine Spinal Twist)
Also known as the supine twist, this yoga serves to relax your baroreceptor, which is responsible for causing constant blood pressure. This fact was confirmed by Roger Cole, Ph.D. research scientist, and Iyengar yoga teacher.
In this yoga, you require to sleep on your back and then flex your knee towards your chest with your hands at the side. Gradually, tilt the legs towards the left-stacking one leg on top of the other. Then, draw your shoulder towards the right, allowing gravitation to pull your leg down. Copy the posture in another direction with long breaths.
Uttana Shishosana (Extended Puppy Pose)
This yoga benefits to counteract all the long hours that you stay behind the desk in your office. This asana also consists of pressing your head, which not only releases the facial tension but also excites the medial pituitary gland to secrete melatonin (Which is the hormone responsible for sleep)
Firstly, you require to get into Balasana (Which consists of sitting on the floor with flexed knees and hip relaxing on your heels. Then slowly, bend your trunk low and touch the floor with your chest, forehead, and hands wide accurate with palms on the ground).
Now, from Balasana, lift your hip away from your heels, making assured that your head and the palm are touching the ground, but your chest is raised. Keep this position for about 1 min and then massage your head from left to right. Then, ultimately, shift to Balasana again.
Chandra Bhedana Pranayama (Left Nostril Breathing)
This yoga is also called moon breathing and is very helpful to signalize your vagus nerves to send messages to your brain for the onset of sleep. Factually, in the yogic tradition, the left nostril is considered as the one having the body’s cooling energy, and the right one is considered to have the heating one.
The left nostril pranayama helps you to focus your brain away from stress and rise the parasympathetic stimulation which relaxes your mind. All you have to do is rest in Sukha asana and Mriga Mundra. Then, inhale long survives from the left nostrils, and after inhalation, you require to block your left nostrils with the right ring finger and release the thumb from the right nostrils and breathe. Repeat this 1-3 times. You will befall into a deep sleep in no time!
Yoga helps to relax your body and deliver tension from both your mind and muscles by exciting your parasympathetic system due to which it is more obvious for you to fall asleep both quickly and deeply.
Furthermore, your complete digestive function, central nervous system’s coordination, emotional balance, and peace of mind, can all be changed just by giving yourself a 15-30 minute yoga a day.