Introduction
Yoga is the holistic harmony of art and science, mind and body, and performance and physical exercise. Originating thousands of years ago, with the dawn of civilization in India and other Asian countries, yoga mainly relies on balance, coordination, right breathing, mindfulness, and posture. It has multiple health benefits for the human body and is a great physical activity for children and the elderly. Adults who wish to possess a lean, fit, and healthy physique can try it at home or with a yoga professional. However, few know the role yoga plays in enhancing sleep. Sleep is an essential requirement for the human body. It is the only period of respite for the body to repair and replace cells, run successful enzymatic reactions, and for the mind to unwind and work on memories and dreams only. Since the 21st century’s hectic lifestyle takes its toll on every individual, most find it difficult to relax, even in sleep. Therefore, it is time to understand how yoga helps people sleep better and strengthens their body through rest.
Yoga And Good Sleep - The Link
Yoga encompasses a wide range of practices and postures, ranging from asanas or poses to pranayam or breathing exercises, to meditation. These elements work well together, creating calmness and relaxation in people, while lowering their stress and anxiety levels, and preparing both mind and body for sleep. Practicing yoga asanas can habituate your body to winding down and getting ready for bed right after. It is important to ensure the room you or your kid sleeps in has opaque blinds and dark, soothing bed covers to remove external or white light. Do not use devices or smartphones for at least an hour before sleep. All these factors ensure that you absorb the maximum benefit of doing a nightly yoga routine for sleep.
Yoga Asanas To Sleep Better And Strengthen The Body
Balasana (Child’s Pose)
Balasana or child’s pose is a resting posture that is soothing for the mind and stretches the lower back muscles, lessening muscle stress and soreness. For this pose, you will need to kneel on the floor, and then sit back on your heels. Extend your arms forward and try to rest your forehead on the ground. The posture will resemble a crawling or stooped toddler. Hold the pose for as long as you can, at least 10 seconds before returning to the original pose and resting.
Paschimottanasana (Seated Forward Bend)
Paschimottanasana or seated forward bend is a posture that relaxes the spine and hamstrings while soothing the back muscles. For this pose, you need to sit with your legs extended in front of you. Then bend forward, hip-onward, reaching for your toes. Try to get your forehead to touch your knees while your hands are underneath your knees.
Viparita Karani (Legs Up The Wall Pose)
Viparita Karani or the legs up the wall pose is perfect for tired and sore feet, in kids and adults alike. It also improves blood circulation and oxygen supply throughout the body. An easy asana, all this requires is finding a suitable space with an empty wall. Take some pillows to keep below your head or tailbone. Sit sideways, right next to the wall. Lie down sideways and lift your legs up on the wall. Your body and legs should be perfectly perpendicular, at 90 degrees to each other, with no space between your hips and the wall. Your feet should be straight and perpendicular, resting on the wall up in the air, while your body relaxes lying down on the ground. As for your arms, they should be relaxing by your side, nearly lulled to sleep.
Supta Baddha Konasana (Reclining Bound Angle)
Supta baddha konasana or the reclining bound angle is an asana that eases the tension in your hips and lower waist area while improving breathing, relaxation, and mindfulness. For this, you need to lie backward on a mat and bend your knees while your feet are folded together, like folded praying hands. Bring them as close to your tailbone as you can without feeling discomfort. Relax your arms with palms facing the ceiling. No need to put extra pressure on the knees to touch the bed before sleep, there is gravity for that. Keep your eyes shut and hold the posture while practicing deep breathing for as long as it is comfortable, or 30 seconds.
Savasana (Corpse Pose)
Savasana or the corpse pose is the easiest asana of all. It is the final resting posture of every yoga routine. All you need to do is lie back on the mat. Your legs should be slightly apart, and every toe should be relaxed. Your arms should be slightly away from your body, while the palms face the ceiling. You should be focusing on relaxing every muscle in your body, from toe to brain, in ascending order. Breathe naturally and concentrate on the current moment, let no other thought enter your mind. Hold the posture for at least 10 to 15 minutes, while practicing natural breathing and mindfulness, or till you fall asleep.
Conclusion
Yoga is an essential health regime for humans of the 21st century, to help them unwind, relax, and sleep peacefully after a busy day at school or work. Give these yoga asanas a try to sleep better and strengthen your body through rest. After all, a well-rested body is a strong one that can fight diseases and survive stressful situations. And yoga is there to help deal with it all.
The views expressed are that of the expert alone.
