New Delhi:It's a familiar scene for many people. The lights are off, the room is quiet, but sleep simply refuses to arrive. Whether it's work stress, endless scrolling before bed or a mind that won't stop racing, sleep problems have become increasingly common. While sleeping pills may seem like a quick solution, wellness experts say there are natural ways to improve sleep quality without relying on medication.
One such way is by yoga. Certain yoga asanas can help calm the nervous system, ease muscle tension and prepare the body for restful sleep,” said Dr Narendra K Shetty, Chief Wellness Officer at Kshemavana Naturopathy and Yoga Center.
So here are five natural yoga poses that may help you sleep better.
Start with your feet up
Viparita Karani or Legs-Up-the-Wall Pose is one of the easiest ways to relax.
Pose is easy to maintain. All you have to do is lie on your back with your legs pressed up against a wall. It is simple, but many yogis regard it as one of the most relaxing poses for the body.
The pose improves circulation and reduces fatigue, says Dr Shetty. After a long day of sitting, standing or staring at screens, a few minutes in this position can be surprisingly restorative.
A pose that helps you slow down
There’s a reason why balasana, or Child’s Pose, appears in just about every yoga routine.
The posture makes the body fold in on itself, creating a sense of comfort and calm. As your forehead touches the floor and your breath starts to slow down the tension in your back, shoulders and hips starts to release.
If you have a tendency to hold tension in your body, this gentle stretch can tell the body it’s time to relax.
The pose many yoga teachers recommend for stress
If anxiety is something that tends to keep you up at night, Supta Baddha Konasana might be worth adding to your bed-time routine.
Also known as the Reclining Bound Angle Pose, this pose opens up the chest and encourages deeper and more relaxed breathing. It is recommended by many yoga instructors for physical and mental relaxation.
“The pose can help to reduce stress and anxiety, which are some of the most common reasons people struggle to get to sleep,” says Dr Shetty.
Bend forward and switch off
It has been known for a long time that forward bends calm the mind and there is no difference with Paschimottasana.
In this seated position you begin to lean forward slowly, concentrating on slow, controlled breathing. It is a simple movement but the calming effect can be great.
Many yoga practitioners see forward bends as introspective poses, as they promote stillness and quiet mental chatter before bedtime.
The simplest pose of them all
When it comes to relaxation sometimes less is more.
Shavasana is typically performed at the end of a yoga session, lying flat on your back, consciously relaxing every part of the body.
It might not look like much, but that's the point.
Shavasana is one of the most effective yoga poses to prepare the body for sleep. It helps to relax physical tension and mental fatigue, said Dr Shetty.
Just a few minutes can make a difference
No yoga pose can guarantee a perfect night's sleep. However, experts say that if you practice calming postures regularly before going to bed you can create the right conditions for better sleep.
Maybe the biggest benefit isn't the stretches at all, but the time you give yourself to be quiet in a world that doesn't often allow it.
Sometimes, that is just what the body needs before falling asleep.
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