One might wonder here how is yoga going to be good for sleep, well the answer is quite simple. The first thing that you know about yoga is that it focuses on deep breathing and this relaxes the body, calming it down. The combination of subtle body movements and breathing cycle that yoga is helpful in the activation of the parasympathetic part of your nervous system thus eliminating stress and answering the question of how yoga asana can induce better sleep.
Now, the crucial thing here is to what asana is exactly going to be of help. There are so many yoga asanas with all serving different purposes that knowing which ones are going to help you with sleep might be a problem. However, fret no more as here is a list of the most effective yoga asana to induce better sleep
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1. Virasana (also known as hero poses):
Just sit in a comfortable position with your hips resting on your heels, involving a slight stretching of your ankles and knees. Stretching your spine upside and taking deep breaths in this position will help clear your mind and slow down your heart rate.
2. Bitilasana and Marjaryasana (cow and cat pose):
Without getting up from the vipassana, you just need to roll in the forward position on the support of your knees and hands. For Bitilasana, you have to pull your lower back down with your tailbone and head pointing upwards. For the Marjaryasana, you just have to do the reverse, your tailbone and head tilt downwards while your spine is arched upwards like the shape of the letter C. Just keep alternating between these positions for as much time as you want to.
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Start with the sinking of your hips on your heels while your chest stays settled between your thighs. Here, your toes would be on one another while your thighs can lay apart as much as you find comfortable. Now, rest your forehead on the floor and start making walk like movements from your fingers stretching the arms as well. If you want to have a face massage-like feeling, you can even roll your face from side to side.
4. Viparita Karni:
This position can also shed light on the question of how yoga asanas induce better sleep. Lie down on the floor with your hips touching the wall so that you can stretch your leg vertically up on the wall. This asana gives a nice stretch to your hamstring. It loosens and relaxes the muscle in the lower section of your body, helping you get a night of better sleep.
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5. Ananda Balasana:
Bringing your knees closer to the chest, hold your toes with your fingers. Now you have to push your heels towards the ceiling while your hips should be on the floor. This asana is very good for relaxing your abdomen as well as your spine.
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6. Supta Baddha Konasana:
From the last asana, release your leg and stretch them so that your soles are in contact while your knees are as far as possible. This asana is a gentle stretching exercise for your abdomen, pelvis, and thighs.
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Just lie down stretching your legs a little apart while your toes point in opposite direction. Relax your arms and body and try to make your mind, free of any thoughts. This asana is great for not just physical relaxation but also to induce better sleep.
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