Let’s know which yoga poses are essential for good sleep.
Insomnia can have many causes. Among them are eating heavy food at night i.e. eating food with oil and spices, using mobile while lying in bed, etc., then first of all avoid these things. This means, eat as light a meal as possible at night, drink less water so that you don’t have to go to the washroom as often as it disturbs sleep.
You just take 5-10 minutes and do the yogas mentioned here. Your insomnia problem will be solved to a great extent. Let us know which yogasanas are effective in this.
What to do For Deep Sleep?
Do the opposite
• Sleep on a mat.
• Keep both feet together.
• Take a deep breath and raise both legs together.
• Keep the legs up for 15-20 seconds.
• Exhale and bring the legs down.
• Do this at least three times.
Balasana
• Sit on the yoga mat with your knees supported.
• Bring the soles and heels of both feet together.
• Slowly spread your knees as far as possible.
• Take a deep breath and lean forward.
• Take the belly between both the thighs and exhale.
• Widen the sacrum at the back of the waist.
• Try to lift the head slightly behind the neck.
• Try to pull the tailbone towards the pelvis.
• Bring your hands forward and place them in front of you.
• Both hands will be in line with the knees.
• Try to keep both shoulders touching the ground.
• Stay in this position for 30 seconds to a few minutes.
• Breathe slowly stretching the arms forward.
• Bend the pelvis down and lift the tailbone and return to the normal position.
Janu topasana
• Sit comfortably on the yoga mat with your back straight.
• Extend the left leg outwards through the hip joint.
• Bend the right knee inwards.
• Place the sole of the right foot on the inside of the left thigh.
• At this time the chest and navel should be with the left leg.
• Keep both hands close to the hips for support.
• Breathe in. Hold the heel of the foot with both hands while exhaling.
• If the hands do not reach, hold them anywhere below the knees.
• Do not try to force it at all, it can injure the spine.
• Stay in this position. Take long and slow breaths and continue exhaling.
Uttanasana
• First, stand straight on the mat.
• Keep your legs straight and take a deep breath and lower your arms and bend at the waist.
• Remember not to bend your knees during this time.
• Now try to touch the fingers with the hand
And touch your knee with your nose.
• Practicing this asana calms the mind and relieves the problem of insomnia.
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