Quite often, you might have found yourself, restlessly tossing and turning on the bed, checking out the latest notifications, counting sheep in your mind, or even trying to listen to some soft music to fall asleep. You might have followed the right diet for dinner or even gone to the extent of buying comfy pillows or mattresses, but ultimately it turned futile. If none of these tactics have worked, then certainly, you might be suffering from Insomnia, but worry not, as you are not alone!
Also Read: Ayurveda For Insomnia: Time-Tested Therapies For A Good Night’s Sleep
Sleep deprivation and stress can be a dangerous cycle. We often have trouble falling sleep because we're anxious and distressed, and in turn, the fact that we didn't get sufficient sleep makes us more troubled the next day. Despite the popular belief, that you can catch-up on the lost sleep at another time, it’s nothing but a warped myth. Insomnia can cost more than just fidgeting through the night or being sleepy throughout the day. Several research show that lack of sleep can increase the risk of anxiety, depression, diabetes, high blood pressure, congestive heart failure and also make the skin age faster than usual. It can even lead to make you feel confused and muddled all the time and prevents proper rejuvenation of the body at cellular levels that usually happens while at sleep.
Also Read: Yoga For Mental Health: Get Past Lockdown Blues With These Superb Yoga Poses
Well, if you want an adequate 6 to 8 hours of sleep, don’t despair, it’s really within your reach. No, I am not talking about popping some sleeping pills before hitting the sack, instead try going the natural way. Yoga, is one such time-less practice that is not only a great stress reliever but also helps in combatting symptoms of insomnia, anxiety and depression. Practicing selective yogasanas regularly will not only increase your endurance, help build confidence but also calm the mind, improve mood and gradually thwart off abnormal sleeping habits.
So, what are you waiting for, grab a yoga mat and start unwinding yourself with these yogasanas from tomorrow morning.
Incredible Yoga Poses For Insomnia
Baddha Konasana (Butterfly Pose):
Sit straight on the floor. While breathing out, fold your legs close to your body so that the soles of both your feet touch each other face to face. Let your knees drop to the sides. Hold the thumb of your foot and ensure that the foot soles remain touched to each other and always pressed to the ground. Once you are comfortable in the pose, ensure that the torso is stretched through the top of the sternum, and the shoulder blades are also firmly pressed to the back. Now breathe in and out normally. Hold this for 1 minute, take 30 secs break and repeat 5 times.
This butterfly pose is note-worthy for opening the various channels within the body for the free passage of fluids. It is also pivotal in stretching the hip, groin, inner thighs, and knees and helps one unwind oneself from hours of fatigue from working by providing an ultimate relaxation to sleep better.
Uttanasana (Forward Bent Pose):
While standing, bring the feet hip-distance apart. Without bending your knees, slowly bend your body above the torso downwards. See that your knees are straight. You can allow your hands and hang down and rest your palms on the ground or just hold your feet t the ankles. Hold this position for 8-10 breaths, then slowly get back to the standing position.
Also known as ‘Padahasthasana’, this inverted posture holds high significance in promoting your immunity and shield the body against infections. Not only does it stimulate the nervous system and increases the blood circulation throughout the body but also stretches the back and neck that helps brush-off insomnia.
Viparita Karani (Legs Up The Wall Pose):
Initially, sit about 3 inches from an empty wall. Lie onto the back and swing your legs upwards in such a way that the back of the thigh rests against the wall. Rest your entire back, i.e. the spinal column on the floor below and relax the arms on either side of the body or the tummy. Hold the position for 10 minutes or as long as you can and then slowly pull your leg back to the starting position.
The ‘Legs Up The Wall Posture’ is one of the relaxing poses that allows you to lie flat on the ground without much twisting. It is extremely effective in releasing stress and fatigue from the hip area by removing obstructions, thus sending fresh blood flow to the CNS. It also relieves headaches, soothes the mind and bestows a peaceful sleep.
Balasana (Baby Pose):
Get down on your knees, keeping the spine straight. Now slowly bend forwards such that both the thighs touch the chest. Keep bending forwards until your head is beyond the knee and touches the ground. Straighten both the arms backward on either side of your legs with your palms, downwards facing the floor. Be in this position for 20-25 seconds, take few seconds of break and again repeat 2-3 times.
The Baby Pose is one of the best postures for combatting insomnia. The posture resembling a child in the womb, proffers an absolute relaxing stretch to the spine and back, that in turn helps in calming the mind and ultimately coaxing the mind into a better sleep.
Shavasana (Corpse Pose):
Lie down on your back and close your eyes. Relax your body and mind. and think happy peaceful thoughts. Take your time while you do this. Breathe normally and do not hold your breath. After some time, stand up.
This yogasana is must for insomnia marking the end of the yoga session. Apart from relaxing the body, and calming the mind, it also improves concentration, patience and boosts mental well-being.