Mahatma Gandhi was particular about the quality of sleep, in order to have a productive day. He said, “Every night when I go to sleep, I die. And the next morning, when I woke up, I was born again. “
restless sleep is a result of the chaos of our everyday life and stress, combined with our busy schedules and our need to scroll through social media before going to sleep – interfering with a good night’s sleep is needed.
Lack of sleep good at night creates a lot of side effects. Some of them are reduced concentration, depression, dizziness, forgetfulness and diseases such as diabetes, heart problems, high blood pressure, hormonal imbalance in women (PCOS) and many more.
Sleep is affected because more restless and active minds created by external factors and internal fluctuations. We must equip ourselves to quiet our minds and can be achieved by increasing the blood flow in direction.There on many different yoga poses and techniques come in handy when you want to have quality sleep at night.
Here are some yoga poses that suggest to improve the quality of sleep. But before trying them out, we must commit ourselves to practice every day and involve them in our routine to get fast and long lasting impact on our sleep cycle.
Viparitkarni:
- Lie on your back.
- Provide support for your back with your hands, exhale and lift your legs up.
- The lower restraining your right.
- Once you are stable, maintaining this position for a few seconds and breathe normally.
- Inhale and return to starting position very slowly, drop you back and then the hips.
Matsyasana:
- Sit in Padmasana on top of your mat.
- Inhale, lying backwards take the support of your elbow.
- Gently remove the backing and lie down with your shoulders on the floor.
- Clap your hands above your head and stay there for a few seconds, breathing normally.
- Releasing the hand and rose exhale, take the support of your hands.
SuptaBhadrasana:
- Lie on your back on the mat.
- Bend your legs at the knees, into your soles of the feet so that they touch.
- Interlock your fingers and put them in the stomach.
- Close your eyes and relax your mind by focusing on your breath.
- Removing your feet every time you feel uncomfortable.
Makarasana:
- When you have disturbed sleep because of digestive problems, asanas are a must before dinner.
- Lie in the prone position on your stomach.
- Make a pillow out of your hands and keep your eyes closed.
- Feet should be stretched out, keeping your toes inwards (toes touching each other) and a separate heel.
- Standing motionless in this position for 5 minutes and let go of your body.
- Gently move to one side and sat down.
- pregnant women and people with distended bellies should avoid this asana.
Dhradhasana:
- Lie on your back and then gently turn right.
- Make a pillow of the right hand and rest your head on it.
- Close your eyes and just relax with a focus on your breath for 5 minutes.
- Repeat the same on the left side.
Yogendra Pranayama 4:
- Lie on your back, bend your knees with feet close to the hip.
- Keeping a comfortable distance between foot and knee.
- Points in the hand on your stomach and watching the breath.
- Feel your stomach moving in and out as you inhale and exhale respectively.
Do not compromise on your beauty sleep and aiming to remain unaffected, pure and peaceful. In the end, your health comes above everything else.
