If you are someone who is a fitness freak and regular gym-goer, but couldn’t go out because of the pandemic, then there is a way out for you. Try yoga at home. Yes, give it a try and you will be obsessed with the benefits of it.
There is no doubt that yoga has many health benefits. Among these benefits, sound sleep is also one of the elemental outcomes. Let’s see the top 10 yoga asanas to try and perform for a sound sleep.
1. Child Pose (Balasana)
Child Pose is an easy and comfortable yoga pose to do before hitting the bed. For doing this pose, you need to kneel on the mat and roll your torso forward while bringing the forehead forwards so that it touches the mat. And now, lower your chest and extent your arms in front of you. Hold into the pose and breathe.
• Strengthens thighs, hip and ankles
• Improves body flexibility
2. Sleeping Pigeon Pose (Eka Pada Rajakapotasana)
Sleeping Pigeon Pose is one of the easy yoga asanas to try for a quick sleep. To perform this asana, one needs to start with a plank position. Then slowly bring your right leg forward and cross bend in front while extending the back leg. Now slowly lower your chest forward to touch the mat with your forehead while stretching your arms.
• Improve digestion
• Increase the flexibility of lower back muscles and flexor muscles
• Reduce belly fat
3. Bridge Pose (Setu Bandhasana)
For doing bridge pose, you need to lie on your back while bending both knees and placing the feet flat on the mat. Then lift the hip up while inhaling and put down the arms and shoulder in order to lift up the chest.
• Strengthens the neck, spine, legs and hip flexors.
• Help in regulating metabolism
4. Sitting Pose (Vajarasana)
Vajarasana is a simple and effortless yoga asana. Start this pose by kneeling on the mat. Now, pull the knees and ankles together while keeping the feet in line with your pose. And rest your hands on your thighs while inhaling exhaling air.
• Strengthens thigh muscles
• Improve digestion
• Increase blood circulation to lower abdominal part
• Help in keeping the mind calm and relaxed
5. Nighttime Goddess Stretch
Nighttime goddess stretch pose is fun to do yoga asana. For this asana, you need to lie on your back and let the feet bottom touch each other so that a diamond shape is formed with your legs while let your arms rest on the mat. Now, stretch out on either side of you while maintaining this pose.
• Improve body posture
• Strength of the inner thigh muscles
6. Easy Pose (Sukhasana)
Well, not only this pose name is easy, but it is also super easy to do. All you need to do is sit in a cross-leg position and take a deep breath. In just 5 minutes, you will feel calm and relaxed.
• Promote inner peace
• Improve blood circulation in spine, hips and legs
7. Corpse Pose (Savasana)
Corpse pose is the best yoga asana to perform before going to bed. For doing this asana, you need to lie on your back with your legs and arms straight. Keep your arms away from your body while your palms up. Now focus on your breath and relax your body.
• Reduce blood pressure level
• Calm the nerves
8. Accomplished Pose (Siddhasana)
For doing Siddhasana, you need to sit in a cross-leg position with your left ankle above your right leg and then inhale and exhale while sitting in this position.
• Improve body posture
• Increase flexibility in the body
9. Supine Spinal-twist Pose (Supta Matsyendrasana)
For doing a spinal twist pose, you need to sit in a cross-leg position on the mat and exhale while placing your left hand on the right knee and right hand on the mat. And slowly twist your torso to the right and look on your right shoulder. Now, breathe slowly and return to the original position.
• Stimulate the blood circulation in the body
• Help to relax muscles
10. Cow Pose (Chakravakasana)
Cow pose helps to relax the body muscles and that’s the reason, it helps in getting quick sleep. This asana is also good for those with back pain problem.
• Strengthens the spine
• Improves body posture
Some of the things you need to take care of while performing the asanas:
- Perform the yoga posture and asanas on the flat surface preferably on a mat to ensure the perfect body balance.
- Make sure that you don’t drink water half an hour before and after the yoga session.
- There should be a minimum of four hours difference after eating food to perform yoga.