Are you worried about not getting enough sleep?? Try yoga for sleep disorders and get relief from everyday tension and stress. A few weeks back, even I was suffering from the same problem. I used to take a lot of tension and was depressed. But I was unable to find the real cause for the stress. By luck, one day when I was reading a magazine. I read on article on yoga and sleeping disorders. It had several yoga poses. Looking this, I concluded “why not give a try”? And believe me guys, it works!!
Here are certain yoga asanas to induce sleep. All I say is, workout, workout, workout…..
Ananda Balasana (Happy baby pose) yoga for sleep disorders
The pose can have positive effects on our body. It uses the different principles of asana and pranayama to balance the energies (present within ourselves). Happy baby raises the level of awareness and concentration. By taking us to a meditative state. It is best to workout this asana early in the morning. There should be a gap of 4-6 hours between the meals and the workout. Since, this can help in proper digestion and will keep you energized all day long.
Now after reading this, you might be excited to workout this pose right? Just read the following instructions.
- Lay flat on your back. Then inhale and raise your legs up (bringing both your knees near to the chest).
- In the 2nd step, clasp your big toes. Now, slowly open the hips and widen your legs for a deep stretch. Remember your arms are pulled through the inner sides of the knees, while holding the toes.
- In this step, push your chin into the chest, resting head on the floor. Next, push the tailbone and the sacrum down to the ground. While pressing your heels up.
- In the 4th step, press both the back of the shoulders and neck down to the ground. Take deep breathes and stay in this pose (from 30 seconds to 1 minute).
- In the final step, exhale to release your arms and legs. Rest for some time before moving to the next pose.
Benefits: This asana stretches the areas like the back and spine. Besides happy baby is good for the inner thighs, inner part of the groin and the hamstrings. You can call this a great hip opener. Releases all the tension from the lower back. Regular practice of this asana reduces heart attacks.
Certain precautions before doing this asana
- It is important to practice happy baby pose in a correct manner. Otherwise, this may lead you to more problems.
- Use a thickly folded blanket to support the head (for people suffering from neck injury).
- Make sure your spine is maintained straight while practicing this asana.
- Avoid in case of pregnancy and menstruation. Also the pose is not meant for persons with high blood pressure and knee injuries.
Points to ponder for the beginner’s: Initially this might be complicated for the beginners. They can make use of a wall for support or can use a belt to hold the feet.
- Variation 1: Clasp the back of your thighs.
- Variation 2: Hold your hands under your knees.
Preparatory poses: Balasana, Virasana
Follow up pose: Adho Mukha Svanasana
Setu Bandhasana (Bridge pose) yoga for sleep disorders
This pose resembles the shape of a bridge. Bridge pose is a simple asana which gives a stretch to all parts of your body. Here, your heart is placed in a higher position than your head. The asana is worth for people who spent their whole time in front of the computers. Moreover, it promotes relief from stress, depression and insomnia. Practice this early in the morning hours for best results. In case, if you are unable to maintain a morning routine. Workout this in the evening session. But be sure, that you have meals at least 4-6 hours before the workout.
- Lay flat on your back and bend your knees. Keep your feet at a hip-width distance on the floor. Check, both your ankles and knees are placed in a straight line.
- In this step, rest your arms beside the body, pointing your palms downwards.
- Now inhale and raise your back off the ground. Roll in your shoulders with chin touching your chest. Put your entire weight on the shoulders, feet and arms.
- Firm your buttocks and interlock the fingers. Next, push your hands to the floor to raise your torso higher. Stay in this pose for at least 1 minute. Breathe deeply.
- In the final step, exhale and return to the normal state.
Benefits: Setu Bandhasana strengthens the muscles of the back. Regular practice of this asana reduces thyroid problems. Treats issues like depression, stress and anxiety. Improves the rate of digestion and blood circulation.
- People suffering from neck injury must consult a doctor before performing this pose.
- Pregnant ladies must perform this asana only under the guidance of an expert.
- Avoid completely doing bridge pose in case of back problems.
Beginner’s tip: While you roll the shoulders underneath. Remember you must not pull them away strenuously from the ears. As this may overstretch your necks.
Raise your heels off the ground and push the tailbone up near to the pubis. On attaining this state raise your right knee, right into the torso. Then inhale and lengthen the leg (which is perpendicular to the ground). Remain in this pose for 30 seconds. After this exhale and release the foot. Then, continue the same on the left leg.
Another variation is Eka Pada Setu Bandha Sarvangasana.
Preparatory poses: Bhujangasana, Virasana, Adho Mukha Svanasana
Follow up poses
- Eka Pada Setu Bandha Sarvangasana
- Urdhva Dhanurasana
Balasana (Child pose) yoga for sleep disorders
This is a resting pose which resembles the fetal position. When performed with a full gravitational pull, you can feel a great mental, physical and emotional relief. It alleviates pain from the areas like the neck, back and shoulders. Moreover, it brings positive feelings by taking you back to your childhood days. Stripping off all your negative thoughts and worries. Perform balasana at least 4-6 hours after a meal. Ensure your bowels and stomach are empty when you workout this asana.
- Start from kneeling down on the ground. Then touch your big toes to each other when you sit on the heels. On attaining comfort, spread your knees hip-width apart. Now inhale.
- In the 2nd step, bend forward and place your torso between the thighs as you exhale.
- In the 3rd step, widen the sacrum (across the back of the pelvis) and narrow the points of your hip in the direction of the navel.
- Now, extend the tailbone away from the back of the pelvis. When you raise the bottom of your head away from the back of the neck.
- In this step, lengthen your arms forward and bring them in front of you. Release the fronts of your shoulder to the ground. Hold this asana from 30 seconds to a few minutes.
- To return to the normal state, extend the front torso. Breathe in.
Benefits: Child pose gives relief from stress and anxiety. Promotes blood circulation to all parts of the body. Also releases tension from the chest, shoulders and back. Massages the internal organs. Thus, making them supple and active. Lengthens the spine and stretches the hips, ankles and thighs.
- One can make use of props like pillows. In case of discomfort while placing their head on the ground.
- Try to avoid this asana if you are suffering from diarrhea, high blood pressure or knee injuries.
Beginner’s tip: As a beginner you can begin your yoga practice from this asana. Practicing balasana will make you ready for a deep forward bend.
Variations: Keep your hands beside your body, alongside the torso pointing your palms upwards.
Preparatory poses: Virasana
Follow up poses: Being a resting pose, this can be preceded or followed by any asana.
Adho Mukha Svanasana (Downward facing dog pose) yoga for sleep disorders
The asana resembles a forward bending dog. There are numerous benefits of this pose. Working out this asana helps to release endorphins. Which can relax your mind and body. Besides this, downward facing dog is a part of the sun salutation or Surya Namaskar. Its good if you practice this asana in the morning hours. Always remember the bowels and stomach remains empty before you perform this pose. Leave a gap of few hours between the last meal and the exercise.
- Start from the table pose.
- In the 2nd step exhale, slowly raise your hips and straighten the elbows and knees. Make sure you forms an inverted V shape.
- In the 3rd step, maintain your hands in line with the shoulders. Feet should be in line with your hips, toes pointing outwards.
- Then, press your hands hard into the floor, extend your neck. The ears should touch the inner arms. You must turn your gaze to your navel.
- Stay in this posture for a few seconds. Then bend the knees and come to the table form.
Benefits: As already mentioned the asana has numerous benefits. Just take a look at some them…
This dog pose stretches and strengthens the muscles. Promotes fresh blood circulation and enhances the level of digestion. While performing this asana, our entire body weight lies on the hands and feet. Hence, it tones the limbs and grants them better balance. Releases stress by stretching the neck and cervical spine.
- Avoid performing this asana in case of carpel tunnel syndrome, high blood pressure, weak eye capillaries and diarrhea.
- Pregnant ladies must consult their doctors before performing these workouts.
- Its essential to note these points when you perform this yoga.
- If you feel any kind of discomfort in the joints, you need to concentrate on your alignment.
- Ensure your knees are placed under the hips and the hands are under your shoulders. Apart from this, the creases on the elbows and wrists must align with the floor.
- In complicated situations, you can practice this against the wall. Just stand 3 feet away from the wall keeping your legs apart. After this, place your hands on the wall, walk them down until they reach the length of your torso. Remember the arms must be parallel to the ground.
- Variation 1: Widen the stretch by bringing the body against the balls of your feet. Then push your pelvis to the inner side. Land your heels back to the ground and maintain the balance.
- Variation 2: If you want to get a better focus on the arms. Loop a belt around them. To focus on your legs cover the belt above the knees on the upper area of the legs.
Preparatory poses: Phalakasana, Uttanasana
Follow up poses: Sirasana, Uttanasana
Shavasana (Corpse pose) yoga for sleep disorders
The asana resembles the posture of a dead body. The pose might look easy for you. But its a bit difficult as you have to concentrate on each area of your mind and body. This is usually practiced after an active yoga session. One can achieve rest and relaxation through this. But care must be given, that you should fall asleep. Concentration is the crucial element of this asana.
- Choose a peaceful environment to do corpse pose. Lay flat on the ground. Try not to use any pillows or cushions for support.
- Then close your both eyes and keep your legs at a distance. This way, your legs should relax completely and the toes must face sidewards.
- Next, place your arms along your body at a slight distance. Leave the palms open pointing upwards.
- In this step slowly draw your attention to each part of your body. While doing this breathe slowly and deeply. Maintaining your body in a state of deep relaxation.
- Breathe deeply and slowly. When you breathe in your body will be energized. Breathing out makes it calm down. Forget everything else and completely focus on your body and yourself.
- After 10-12 minutes, when your body attains relaxation and refreshment. Roll to one side without opening your eyes.
- Hold this pose for a minute, until you sit in Sukhasana.
- Finally, take a few deep breathes and open your eyes.
Benefits: Corpse pose can release all the stress by repairing the cells and tissues of the body. Relaxes and calms the body. This is in turn lowers blood pressure and relaxes your heart. When we are in this pose, the mind automatically develops memory power and concentration. Also, one of the fastest way to boost instant energy.
- Corpse pose is safe. Hence, this can be practiced by everyone.
- For pregnant ladies, its better to rest their head and chest on a bolster.
Beginner’s tip: Softening of groin is an important aspect of this asana. If the groin doesn’t soften, you can place 5 kilo weights on the thighs at the groin crease.
- In case of strain in the shoulders, chest, back or shoulders. Slightly elevate your head and bring it to the level of the neck.
- If the muscles of the hamstrings are tight you may place a bolster under the knees.
Preparatory poses: Workout this asana in the end after performing all the pranayamas and asanas.
Follow up poses: Sukhasana or easy pose.