Yoga poses for sound sleep

Yoga has an answer for every malaise

You come back home after a long day of work and all you want to do is to grab some sleep. But no matter how hard you try, you just cannot sleep fitfully. However, yoga – the ancient Indian form of exercise which has a solution to most problems - has the perfect solution for your sleep disorder as well. Here are 13 simple and effective yoga poses for better sleep…

Uttanasana (Standing Forward Bend Pose)

Relax your entire body and put your fatigue, stress and anxiety to rest with this standing pose. A mild inversion pose, this improves the circulation of blood to the brain. This also offers a good stretch for your hamstrings and hips, while relieving the tension experienced in your back and spine. It improves digestion levels by activating the digestive system.

Sukhasana (Easy Forward Bend)

This is an easy pose to try. Sit in a relaxed pose with knees bent and criss-crossed. Stretch your hands and bend forward. Try to touch the ground with your head. Hold on for a minute and then come back to the relaxed position.

Supta Virasana (Reclining Hero Pose)

This is an extended version of Virasana that eases the stiffness experienced at the hips. A fabulous hip opening exercise, it endows complete relaxation for the entire lower body. Place two pillows or blocks beneath your thighs while stretching your back completely. A well-prescribed yoga pose for insomnia, it is also known to be effective in easing menstrual cramps.

Balasana (Child's Pose)

Extend your hands and arms forward into the pose of the child. Place your buttocks on your heels. Continue to breathe normally without forcing yourself. Rest in this pose for some time. Inhale and go back slowly to the starting position.

Baddha Konasana (Butterfly Pose)

It is the reclining butterfly pose. Lie on your back and bring your feet together. Hold your feet with your hands and stay in this pose for a minute.

Shavasana (Corpse Pose)

The simplest of all the asanas. Just lie on your back with your arms and legs stretched out like a corpse and concentrate on your breathing. This is one of the best poses to induce sleep.

Paschimottanasana (Seated Forward Bend Pose)

The amazing stretch it gives to your back is really admirable. Along with invigorating your nervous system, it also soothes your mind, ensuring utmost relaxation. It also improves digestion by massaging your abdominal organs. Regular practice of this pose can even help in thwarting menstrual cramps and pain.

Halasana (Plough Pose)

Lie down on your back, lift your legs over your head, and then try to touch the ground behind you. Keep your hands either on your back for support or on the floor.

Marjariasana (Cat Pose)

This pose is ideal if you have digestion problems. Along with improving your spine’s flexibility and strength, the pose massages the digestive organs. The better your digestion power is, the less disturbed your sleep will be. The pose in yoga for better sleep also enhances blood supply throughout the body, which helps relax the body and mind completely.

Viprita Karani (Legs up the Wall)

This pose is performed against the wall. Rest your legs against the wall for about 5-6 minutes. It is an excellent pose to relax and relieve stress.

Ardha Matsyendrasana (Spinal Twist Pose)

Sit and fold your right knee towards your left inner thigh. Then criss-cross the left leg over the right thigh and then gaze facing the left side.

Makarasana (Crocodile Pose)

This is an alternative to the much practiced Savasana and is loaded with better restorative and relaxation powers. It helps to relax your body, ease fatigue and stress, and calm your mind. Along with easing the compression experienced in your lower back, this pose offers total relaxation.

Surya Bhedana (Left Nostril Breathing)

Sit cross-legged and cover the right nostril with your thumb and then extend the fingers out. Then take 5-10 deep breaths out of your left nostril.