Yoga is the proven scientific approach to fall asleep fast naturally. It improves the quality of sleep without any disturbance.
Yoga is defined as Unite, harmony, balance, etc. Yes, it’s right. It will unite you with the inner circadian clock that makes you fall asleep naturally each night.
Everyone wants to fall asleep quickly when they lay in bed. In general, it’s not as easy.
Here I listed the easy and best yoga poses that promotes sleep and explain the simple steps to practice them.
Is Yoga Poses for Sleep Benefits?
Many research found that practicing yoga poses evening can help you overcome insomnia symptoms.
An NHIS research shows over 55 percent of people benefits from practicing yoga improves the quality of sleep and 85 percent of people reported yoga works as a stress buster and regulates their sleep pattern naturally.
An interesting fact they mentioned as a result of doing yoga poses regularly motivates them to do exercise and eat healthier than usual.
Doing yoga poses each day increases their energy level and keeps the mind in control to do what they want. It makes you master your mind and body.
4 Simple Yoga Poses for Sleep Better
Not every yoga poses specialized in sleep problems. It generally improves overall health. But there are particularly yoga poses that make you get into the mood of sleep easily.
When it comes to doing a yoga pose, various questions arise in your mind, can I start yoga poses at this age? Or I am an overweight person. How can I do these yoga poses etc.?
But I keep these in mind when I choose the yoga poses, and it easy to practice for all ages in any conditions.
Don’t do all the yoga poses mentioned below, do viparita karani, and choose anyone based on your comfort. Rest in corpse pose. That is enough.
Avoid confuse over that start from today and see the incredible changes in your sleeping pattern and quality.
Here I want to list four specific yoga poses for Sleep better and quicker.
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1. Viparita Karani
Viparita Karani is pronounced (vip-par-ee-tah-caran-ee). The other name of this yoga pose is Legs Up Wall Pose.
The meaning behind this yoga pose is we stay upside down towards gravitational force, and our organs get strengthened.
Viparita Karani and Sound Sleep
Viparita Karani has an enormous advantage, especially for A to Z Sleep problems.
While practicing this yoga pose, your whole body weight gets pressure over your shoulder and neck region that activates the wind pool point (it is an acupressure point for sleep.
In addition to that, it energies your whole chakras and helps as a stress buster for your active thinking mind.
Before supper, on an empty stomach, practice it for 5 minutes and take the supper after 20 minutes with a glass of warm water.
You will surely get sound sleep quickly without any sleeping pills.
Steps to Do Viparita Karani Yoga Pose
Here I mention practicing this yoga pose with the support of a pillow.
1. Before practice this yoga pose, wash your face, hands, and legs for additional comfort.
2. It should be practiced on a carpet, preferably in a spacious, well air-ventilated atmosphere. It is far better to practice on an open terrace.
3. Sit On a carpet, place 3 to 4 medium firm (cotton pillow), one above the other. Without sitting in the center of the Pillow, sit on the front.
4. Slowly bed backward, thrust the hands on the floor, then the lower body. Only the head should be on the floor.
5. Join the legs together and raise upwards. Simultaneously, adjust the head on the floor and place the shoulder on the floor.
6. Keeps the legs to an angle of 90 degrees to the floor. The whole body weight should be on the shoulder and neck, place the hands relaxed next to the pillows.
7. Close your eyes and breathe. Hold the position for up to 100 counts.
8. Then slowly lower down the legs on the floor and take some rest.
9. Again, do the same and remain up to 100 counts. 3 rounds total of 300 counts is enough for each day.
10. Thrusting the toes, raising the heels again, raising the back, and then removing the pillows one by one sideward.
11. Now, gently lower your back on the floor, stretch the legs and practice Savasana to relax.
1. Avoid this yoga pose if you have eye pressure and severe eye problems like glaucoma.
2. If you have a back and neck injury or surgery on your back region, make sure you do this under a yoga instructor’s guidance.
3. During day time, don’t practice more than 200 counts.
2. Savasana (Corpse Pose)
Savasana meaning is Corpse, Shanti, Stillness, Complete relax with peace of mind, etc.
The word the Sava means Corpse, Asana – Pose.
It is also called a Corpse Pose. This asana is vital for all asanas.
It is the resting pose at the end of practicing all yoga poses. In the old scripture, it is also named Shanti Asana.
It inbuilt the shadow of calm, relaxation, and light feels your entire body with a relaxed mind.
Steps to Do Savasana
Being a resting pose, most people like to practice with supporting props like Eye pillows and folded blankets. Keep them next to you while practicing this asana.
1. Find an open space, sit on it, and keep your leg stretched.
2. Gently lie on your back on the yoga mat or blanket.
3. Should keep the face looking at the sky or the right side.
4. Now spread your legs 2 feet apart.
5. Breathe deeply, inhaling and exhaling 5 times.
6. While inhaling, your stomach should swell like a balloon, and the stomach should contract flat while exhaling.
3. Sasankasana (Child Pose)
The other name of sasankasana is a half-moon yoga pose or child pose. When you practice this yoga pose, you look like a half-moon.
Steps to Do Sasankasana
1. Sit on the yoga mat by stretching both legs.
2. Fold the right leg and tuck the sloe under the right buttock.
3. Fold the left leg and tuck the sole under the left buttock. Keep both the knees together.
4. Place the big toes touching the other, briskly spread the soles, and sit on them.
5. Take both hands to the backside. Hold the left wrist with the right palm.
6. Slowly bend forward without raising the waist, bend a little forward and touch the floor with the forehead.
7. Maintain the posture closing the eyes up to 20 counts, breathing normally.
8. Gently raise and sit erect. Again practice it for up to 3 rounds.
4. Matsyasana (Fish Pose)
The word “Matsya” in Sanskrit means Fish. The real meaning is fish in the pond eats dirt and purifies the water. Likewise, this yoga pose purifies our blood and makes us healthy.
Steps to do Matsyasana (Fish Pose)
1. Sit on the yoga mat, fold the legs together and keep in Ardha padmasana (half lots pose) or sukhasana (easy pose).
2. By gently thrusting the hands on the mat and lie down.
3. Place the palms adjacent to the ears towards the shoulder blade.
4. Press the palms and waist, raise the trunk and head. Then place the crown of the head on the floor.
5. Place both hands on the thighs. Relax the elbow on the floor. If possible, hold the big toe with the fingers.
6. Now, the crown of the head and the seat are on the floor, making an arc shape on the back.
7. Maintain the pose to 50 or 100 counts in normal breathing.
8. Again, release the finger, thrust the palms on the floor, and raise the head and shoulder blade, rest them on the floor.
9. Unfold the legs, straighten them and rest in the corpse pose.
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Life will have been better if you do yoga poses regularly. There is a huge difference in how you deal with the problems, day-to-day activities, natural fall asleep, etc. You control your mind and body by practicing yoga poses routinely. I hope you got the best yoga for sleep. So practice yoga and live a better, healthy life that reflects a good quality of sleep each night.