Yoga for Insomnia
Yoga provides a gentle and restorative method to relax at the end of the day. For people struggling to fall asleep at night, practicing yoga can relieve tension and stress, which can contribute to a relaxed state of being and improve your chances of getting a good night’s sleep. Discover how various yoga poses can help deal with insomnia.
Yoga for Insomnia
Find Your Calm: Yoga for Restful Sleep and Insomnia Relief
Yoga promotes relaxation of the mind and body, leading to peaceful sleep. When we feel stressed or anxious, our sleep pattern is disturbed. The main goal of many yoga poses is to stretch and lengthen muscles, resulting in tension relief and enhanced circulation. This can help your mind and body to easily and consistently fall asleep. The practice of yoga includes breathing exercises that have a calming effect on the mind and decrease stress levels. The body’s increased cortisol production during stressful periods is linked to sleep disturbances. Starting with 2-3 gentle sessions per week is a good approach for yoga beginners, and as you become more comfortable, you can gradually increase the frequency. To enhance your sleep through yoga, add it to your bedtime routine for maximum benefits. Yoga can enhance the quality of your sleep safely and effectively. Yoga could be a beneficial addition to your treatment plan if you’re dealing with insomnia or sleep issues. To learn more about how yoga can improve your sleep, consult your doctor or a certified yoga instructor.
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Uttanasana
Keep your feet hip-width apart and take a deep inhalation. Extend your torso forward and exhale, lengthening your spine over your legs. Keep your elbows secure or rest your hands on your shins or the ground. Don’t force yourself to reach the floor; instead, aim to lengthen your spine and unwind your neck and shoulders. This forward bend is great for releasing neck tension and providing a gentle stretch to your hamstrings, calves, and hips. Be mindful of your back injury and proceed with caution. If reaching the floor is hard, use blocks to support your hands. Inhale and exhale through your nose smoothly. Bend your knees slightly if your hamstrings are tight. Relax your neck muscles by shaking your head gently. Rise gradually to avoid feeling lightheaded.
Supta Baddha Konasana
Position yourself on the mat by lying down, bending your knees, and bringing your feet near your tailbone. Allow your knees to relax apart while supporting your hips with blocks or firm cushions placed under your knees. In case of tight hips, try adjusting the position of your feet to increase the distance from your tailbone or use more blocks or cushions under your knees to raise yourself higher. Extend your arms on the floor at a 45-degree angle from your torso, palms facing upward. Don’t push down on your knees for extra tension. You should experience a mild stretch in your hips and groin, without any pain.
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Viparita Karani
Your feet and ankles may feel swollen and tired, particularly if you spend your day on your feet. This easy position aids in the circulation of your blood. Locate a vacant spot on your wall and position your mat at a right angle to it. Please take a seat on the mat and try to bring either your left or right side as close to the wall as you can, allowing your side body to touch the wall. Take a moment to lie down on the mat and gently place your legs against the wall, while allowing your arms to relax beside you.
Savasana
Take a deep breath as you lie down on the mat and bring your knees in close to your chest. Exhale and extend your legs outwards, making sure your tailbone remains grounded on the mat. Position your feet hip-width apart and relaxed, facing the mat’s edges. Relax your lower back, making sure there is no discomfort or tension. Let your arms relax by your sides, palms up. Ensure that your shoulders are not hunched. If you notice any tension, consciously relax them away from your ears. If you want more comfort, use a folded towel to cover your eyes and block out all light.