Before we dive into our 5 simple and soothing yoga poses that help you sleep, lets understand sleep disorder. Sleep disorder can affect your overall health and quality of life. A sleep disorder is a medical disorder of the sleep patterns of a person. Some sleep disorders are serious enough to interfere with normal physical, mental, emotional and social functioning.
Factors that can cause sleep problems include the following:
- Physical disturbance for example, chronic pain from arthritis or headache.
- Psychiatric disorders for example, anxiety or depression
- Medical issues such as asthma
Yoga has the ability to alleviate sleep disorders from your life as it has the ability to lower cortisol levels and release tension, both of which are common amongst people suffering from depression or anxiety. It stimulates the parasympathetic nervous system, helping you to feel relaxed in mind, body and spirit, resulting in better sleeping.
The 5 steps mentioned below are set up as a 10-minute routine to do before sleeping,
1- Child’s Pose (Balsana)
Kneel on your sticky mat and it on your ankles. Then gently lean forward until your forehead touches the mat. You can chose to stretch your arms straight in front of you or behind you.
This is also called the resting pose in yoga. While doing this pose you should concentrate on lower breathing deeply and concentrate on filling your lower torso up with air. Stay in this pose for 1-3 minutes preferably but remember it is a restorative pose thus you can come back to this pose anytime you strain yourself doing other yoga poses or just want a break.
2- Corpse Pose (Shavasana)
The corpse pose, as per professionals, is considered as the most important part of a yoga session. Commonly, it is employed as the final pose of a yoga sequence as a time for relaxation and recovery. During this pose focus on breathing and releasing tension from your body.
Stay in this pose for 1-5 minutes or as long as you want.
3- Seated Forward Bend (Paschimothanasana)
This is a classic pose from the Hatha yoga. It gives the whole back of your body a full stretch , from your calves to your hamstring(back of the thighs) to your spine. It is a calming pose and can help relieve stress and even improve your mood.
While exhaling, try walking your hands out further and bring your chest close to your thighs. And whilst bending over, remember to focus on lengthening your upper body . If you have difficulty reaching your toes, use a yoga strap or a towel to “pull” yourself forward.
4- Legs Up The Wall ( Vipariti Karani)
This is a restorative pose that allows the mind and the body to relax, relieving stress and tension. It is one of the most approachable poses, as it doesn’t require much technique, flexibility or strength.
Bring your tailbone closer to the wall, to the point where your glutes are touching the wall. Stay in this pose from 5 to 15 minutes.
5- Left Nostril Breathing (Surya Bhedana)
In simple terms, Surya Bhedana, is the deep inhalation of breath through the right nostril and then holding it for as long as comfortable and then exhaling through the left nostril.
This breathing exercise can either be done by sitting up crossed legged or by lying down on your right side. Cover your right nostril with your thumb and extend your fingers out. Then, intermittently, take 5-10 deep breathes out of your left nostril.