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How Yoga can improve Sleep Quality ?

5 YOGA POSES FOR BETTER SLEEP

With crazy busy and stressful work hours, more and more people are finding themselves deprived of good sleep. Both sleep deprivation and stress are closely linked. When you find yourself unable to fall asleep or get enough sleep you tend to get stressed about it. Very often you will find yourself growing irritable and easily agitated. In short sleep deprivation can affect the quality of your life.

To combat sleep deprivation, more and more people are turning to the ancient practice of Yoga. Practiced in ancient India, Yoga is a combination of spiritual, mental and physical practices. Yoga has been popularized all over the world as a form of exercise and a tool for peaceful mind as well.

The benefits of yoga are immense. While people think yoga is a good way of staying fit and healthy and developing a strong core and over all body strength, not everyone knows that Yoga can also be used to help overcome insomnia or improve the quality of your sleep. This is because it involves physical exercise coupled with relaxing meditation.

 

When you make yoga a part of your daily exercise, it improves your sleep in the following ways:

  1. CALMS YOUR MIND: There is a meditative aspect of yoga, which helps you to de-stress. This guides you towards better sleep. Problems like anxiety and stress are troublesome not only for the mind but also for the whole body in the long run. This is where you can seek help through yoga.
  2. TIRES YOU OUT: Yoga can be very challenging physically, especially when you are just starting out. This makes its easier for your body to relax and fall asleep.
  3. CLEANSES YOUR BODY: Yoga helps get rid of any toxins that are present in your body. It also increases blood oxygen level.

When deciding on what yoga poses to do for better sleep, it is important that you choose the right form of yoga as styles like vinyasa, get the heart rate up. Since you are looking for your mind and body to calm down, you must practice restorative poses. Here are few yoga poses that will help you sleep better. You can do these anytime of the day, but if you are someone who has major sleep issues then you should practice these right before you go to bed. Make sure to focus on your breath and stay in these poses for 3 to 5 minutes.

WILD LEGGED CHILD’S POSE (BALASANA)

A resting pose, Balasana, helps clam down your body and mind, helping you get rid of anxiety. It helps relieve any fatigue and tiredness. It is also a great pose to strengthen your spine, and aids in better digestion.

To do this pose:

  • begin by kneeling down and bringing your toes to touch.
  • Keep your knees hip distance or wider if you want a deeper stretch.
  • Exhale and start to fold forward. Your torse should be on your thighs and the forehead should be touching the ground.
  • You can either place your hand next to the torse with palms facing upwards.
  • Another variation would be to stretch your hands forward.

LEGS UP THE WALL POSE (VIPARITA KARANI)

`This yoga pose is particularly relaxing for those who are on their feet all day. This pose helps recirculate the blood. It increases blood supply to the brain, calming down the mind in the process. This pose is great for managing menstrual cramps and improving digestion.

To do this pose:

  • Place your yoga mat perpendicular to an empty space on any wall.
  • Sit down with either the left or the right side of your body as close to the wall as possible. Ensure that your body is in contact with the wall.
  • The lie back on the mat.
  • Place your legs up the wall.
  • Keep your hands on your abdomen, on the side or stretch them above your head.

RECLINED BUTTERFLY POSE (SUPTA BADDHAKONASANA)

This restorative yoga pose, eases tension and pain in the groin and hips. It also relieves stress and mild depression. It also reduces the symptoms of menstruation and menopause. It is a great way to stimulate kidneys, bladder, ovaries and prostate gland.

To do this pose:

  • Start by lying down on your mat and then bend your knees with your feet flat on the ground. Place them close to your tailbone.
  • Bring the soles of your feet together, letting the knees fall away from each other.
  • You can move your feet closer or further from the tailbone, depending on your level of flexibility.
  • Place your hands above your head.

SEATED FORWAD FOLD (PASCHIMOTTANASANA)

A great pose to relieve stress and wind down, this pose has a lot of other benefits as well. It is great for stretching your spine, hamstrings and shoulders. It also helps reduce headaches and anxiety. it improves digestion and stimulates the kidneys and liver.

To do this pose:

  • Sit on the mat, with your legs out in front of you and your hands by your side.
  • Inhale and lengthen your spine. As you exhale bend forward.
  • Continue breathing in this pose. With each exhale deepening the bend.
  • Take a hold of your shins or your ankle. Whatever is accessible.

CORPSE POSE (SHAVASANA)

the final resting pose of yoga, Shavasana is practiced at the end of a yoga session. It slows down the breathing and relaxes all muscles. It reduces blood pressure and anxiety. It also calms down your mind and relaxes your body. It is effective in improving your memory and concentration

To do this pose:

  • Lie down on the mat.
  • Then hug your knees into your chest, inhaling deeply.
  • As you exhale spread your legs wide and away from you.
  • Your legs must be hip width apart and relaxed.
  • Your hands should also be wide on the side of your wide.
  • Make sure that the shoulders are relaxed and away from the ears.
  • Once you are comfortable, start breathing in and out from the nose, focusing on the breadth.

Sleep deprivation can have some serious affects on our every day life. It starts taking a toll on your health, both physical and mental. You will be an annoyance not just to yourself but to others around you. To avoid this, you should take different measures, yoga being one of them. So, take out that yoga mat that has stayed hidden forever and get down to busines.

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