Yoga is a form of meditation with a combination of certain poses and deep breathing techniques. It has been practised for centuries and yields great benefits for the well being of the mind and body. One of the many benefits of yoga is that it can help the person fall asleep easily. If anyone has been suffering from Insomnia, yoga helps relax their mind and body and regulate their sleep cycle.
Sleep is an important part of our nervous system. Sleep helps the nerves to relax and start afresh. You can learn about the importance of sleep by looking at the lack of performance and cognitive ability the person shows who suffers from insomnia. So the question is how does yoga help a person get to sleep? Let’s find out.
It has been reported that more than half of the yoga practitioners have improved sleep and reduced their stress levels by regular yoga.
How Does Yoga Help You Sleep?
There are several ways yoga can help regulate the sleep cycle of a person and help them improve the quality of sleep.
- Mindfulness. Mindfulness is a common technique of yoga. Mindfulness helps improve melatonin levels which induce sleep and also helps in reducing nighttime disturbances or jerks people experience during sleep.
- Breathing techniques. Deep breathing is a relaxation technique that helps induce sleep in a person. Deep breathing promotes the intake of oxygen and makes the body and mind relax. This helps fall asleep.
- Regular exercise. Exercise or workouts is an important element of sleep practices. A good exercise session 2-3 times a week helps improve sleep.
What Yoga Poses You Can Do Before Bedtime?
If you wish to practise yoga for improving sleep, the best time to do it is before bedtime. Yoga poses done before bedtime helps the body to relax and prepare the mind that it is going to sleep. Some of the best yoga poses to induce sleep are as follows:
- Uttanasana (Standing forward bend). Stand in a proper position and bend your abdomen slowly forward in front of your legs. Place your hands on your elbows, or the floor. This pose is also among the best yoga poses for back discomfort in case you have any.
- Supta baddha konasana (Reclined butterfly). Lie straight on your back. Bring the soles of your feet together and let your knees fall to the side. Place your hands at your sides or above your head.
- Viparita karani (Legs up the wall). Lie straight on your back with legs pressed against the wall in the form that your body makes an “L” shape. Relax your arms and place them at your sides.
- Savasana (Corpse Pose). Lie straight on your back with arms placed at your sides, keeping your palms up, and your legs straight. Take deep breaths slowly for 15-20 seconds. Repeat this process 5-6 times.
If you have any concerns about yoga practice, consult a yoga instructor.