It is very important to have quality sleep and to have a productive day. You should sleep like a deadlog every night and wake up as if you are reborn. There are many different yoga poses for a peaceful sleep and techniques come in handy when you want to have quality sleep at night.
Our daily routine should have enough sleep at night, which is necessary for proper body functioning. Getting a deep, peaceful and uninterrupted sleep is not everyone’s cup of tea.
With time, life has become a lot busier and hence a lot of people are suffering from insomnia. This is an increasing issue across the globe. A very common basic sleeping disorder can make you find it hard to fall asleep or complete your sleep.
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Daily chaos and stress coupled with super busy lives can lead to restless sleep. The social media check just before they sleep can interfere with sound sleep. Sleep is adversely affected due to agitated and an overactive mind created by external factors and internal fluctuations.
If you do not have sound sleep, then it can have many side effects or what is called lifestyle diseases. Some of the effects are reduced concentration, depression, dizziness, forgetfulness and illnesses like diabetes, cardiac problems, high blood pressure, hormonal imbalance in women (PCOS) and many more.
If you are suffering from sleeplessness, then Yoga can help you get some quality sleep at night. You need to do some specific relaxing yoga poses for a peaceful sleep that would calm your mind and body and help you fall asleep. You have to calm your mind, and it can be achieved by increasing the blood flow in the upward direction.
We have some useful yoga poses for a peaceful sleep that helps improve your sleep. It would help if you promised yourselves to carry out these yoga poses regularly and indulge in your daily routine to get quick and a long-term impact on your sleep cycle..
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1. Baddha Konasana
This asana is also known as the Bound Angle pose or reclining butterfly. This asana helps you to strengthen and improve flexibility. It relaxes your groin and hips. It also alleviates fatigue and relaxes your mind and body.
Position
Lie on your back with your legs extended and hands resting by your side. Bend the knees and bring the soles of both legs together in the centre. The edges of the feet should be resting on the ground.
Stretch your hand outward and breathe in and out slowly. Stay in this position for a few seconds and try to relax. Come back to the starting position and repeat the same.
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2. Viparita Karani
This asana is known as the Legs up the wall pose. This position alleviates headaches, boosts energy, soothes the menstrual cycle and relieves lower back pain. This is a very simple pose, yet very effective once.
This can be performed against a wall or even without support. The moment the legs are flipped upwards, it enables the blood to rush back down to the heart. This yoga pose has a calming quality.
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Position
Sit down on the ground with your right side next to a wall. Swing your legs up along the wall and lay flat on your back. Your body should form a 90-degree angle against the wall. Close your eyes, place your hands by your side and try to relax.
Practice deep breathing for 15 minutes. Fold your legs to your chest and roll to the side to come back to the starting position.
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3. Balasana
The most calming stretch for the back, this pose also aids in calming the nervous system, thus facilitating you in sleeping peacefully.
Position
Kneel on the ground with your toes together and knees slightly apart from each other. Place both your hands on your thighs. Exhale and lower your torso forward.
Your belly should be resting on your thighs and your head should touch the mat between your knees. Extend your hands in front of you to touch the mat. Pause, inhale, and then come back to the starting position.
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4. Savasana
Also known as Corpse pose you must get your body into sleep mode with a humble corpse pose, concentrating the attention on the body and inhalation, thus letting go of the day’s worries.
By staying focused on the mind and getting into consciousness, you take the mind off the situation that is leading to distress and anxiety, thus helping you sleep peacefully.
Position
Lie down comfortably on your back with your hands and legs by your side. Close your eyes and inhale slowly through your nostrils. Exhale and think that your body is relaxed. Stay in this pose for 10 minutes.
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5. Uttanasana
This pose is performed by standing with your feet about 6 inches apart and folding the chest to the ground, reaching toward the flat surface or bending the arms and clutching the opposite hand to the opposed elbow.
Alongside facilitating to get rid of headaches and insomnia, this yoga pose is also very helpful for lowering anxiety levels. While you perform the Uttanasana, you must sway a little side to side and inhale.
Your knees must be bent as much as required to lessen strain, if any. Gradually the tension in the hips and legs will start releasing.
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Position
Sit on your heels on a yoga mat or the floor. Either keeps your knees together or apart. Slowly, bend forward by lowering your forehead to touch the floor, exhaling as you do so. Keep your arms alongside your body. Make sure that your palms are facing up.
Alternatively, you can reach out your arms towards the front of the yoga mat, palms placed facing down on the mat. Now that you are in this pose, gently press your chest on the thighs (or between the thighs if the latter are apart).
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6. Pranayam
This is nothing but moon-activating breath. It is activating your breath so that you can relax your mind.
Position
Sit down on the ground with your legs tucked one above the other. Your left hand should be on your thigh and place your index finger and middle finger on the third eye (centre of the forehead).
Close your right nostril with your thumb and inhale slowly from your left nostril. Close the left nostril with your small finger and breathe out from your right nostril by removing your thumb. Repeat the process for 4-5 minutes.
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Yoga Poses for a Peaceful Sleep: FAQ
How Long to Hold Yoga Poses
1. A short hold time – 3 breath
2. A medium hold time – 5 breath
3. A long hold time – 10+ breath
How Long Do You Hold a Yoga Pose?
There is no strict hold time. But if you can hold your pose it means that you are doing it from your heart. Even then it is advised that the hold time should be:
1. For a beginner – 1 to 1.50 minutes
2. For Moderate – 3 to 5 minutes
3. For expert – 10 to 15 minutes
How Many Yoga Poses Are There
Yoga poses are known as asanas. These asanas are given different names for each yoga pose. There are traditionally 84 asanas in yoga. Each yoga poses have there different name asana. In 1984 a yoga guru Dharma Mittra perform 1300 asanas.
What are Some Yoga Poses
1. Lotus position
2. Adho mukha svanasana
3. Handstand
4. Shavasana
5. Balasana
6. Kapotasana
7. Bhujangasana
8. Tadasana
9. Vajrasana
10. Trikonasana
How to do Yoga Poses
As a beginner hold the yoga pose for 30 to 40 seconds and then move to another pose. Do it for a week, then try to increase the time of your yoga pose every week. Once you can hold your yoga pose for more than 15 minutes then you will feel change within yourself. Start with easy yoga poses like:
1. Lotus position
2. Balasana
3. Shavasana
4. Tadasana
5. Bhujangasana
What are the Yoga Poses
1. Lotus position
2. Adho mukha svanasana
3. Handstand
4. Shavasana
5. Balasana
6. Kapotasana
7. Bhujangasana
8. Tadasana
9. Vajrasana
10. Trikonasana
What Yoga Poses Help You Lose Weight
1. Trikonasana
2. Virabhadrasana
3. Upwards dog
4. Chair pose
5. Boat Pose
6. Angel pose
7. Bow pose
8. Bridge pose
What are Some Easy Yoga Poses
1. Lotus position
2. Balasana
3. Shavasana
4. Tadasana
5. Bhujangasana
These yoga poses are very easy to start yoga.
What are Yoga Poses Called
Yoga poses are known as Asanas. These asanas are given different names for each yoga pose.
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