If turning and twisting the body every night without an hour of deep sleep is your reality, then practicing yoga for sleep can give you some relief. Disturbance with sleep is a result of an unhealthy lifestyle. The daily practice of yogic sleep can help you handle this issue with ease.
Yoga Nidra, also known as yogic sleep is a deep meditation technique where you learn to go past the endless chatter of the mind, and consciously enter into a deep sleep state. In this state you remain awake but in deep meditation. Yogis in India have utilized this power of sleep yoga to gain mastery over their sleep and have an in-depth understanding of meditation.
Before starting the practice of this yoga style, it is important to familiarize yourself with some rules and regulations. Let us find out how you can practice yoga for sleep to reap maximum benefits.
Dos of Yoga for Sleep
1) You should practice yoga Nidra in a quiet and clean environment. It keeps the mind calm and in a relaxed state.
2) Yoga Nidra is best done on level ground and in a flat position. You should use a cushion to give support to the neck and head. A blanket can keep you warm during the practice.
3) Understand that sleep yoga is the best method to achieve mental and physical relaxation. It is the best way to relax consciously.
4) Keep your breathing natural and relax the body with every exhale to experience peace.
5) Above all, stay committed and have faith in the practice.
Following these guidelines would help you reap the full benefits of yoga for sleep practice.
The Dont's of Sleep Yoga
1) Do not try to meditate on the problems as it will not solve anything.
2) Never try to rush to bring awareness to the body.
3) Do not practice Yoga Nidra immediately after lunch or dinner. Doing so would make you drowsy and sleepy.
4) Never give up the practice if you are unable to relax during the initial practice. It takes some time.
5) Avoid cold and hard floor during the practice as it makes the body uncomfortable.
With the dos and dont's of yoga for sleep now clearly, it is time to know the three yoga poses that help you enjoy a good night's sleep without any issues.
1. The Sleeping Swan Pose
Sleeping swan is a sleep-inducing pose you can practice even on the bed. Read on to know how you can perform this pose with ease.
Guidelines to Perform Sleeping Swan
1) Sit on the bed or mat with a pillow in the front.
2) Bend the left knee and bring the sole of the right foot to the left inner thigh.
3) Now, lift your hips and stretch the right leg in the backward direction.
4) Extend both arms forward and place your head on the pillow.
5) Lastly, hold this position for 20 seconds and relax.
2. Legs on the Wall
A relaxing yoga for sleep poses that you might have done already in the past. Read below to understand how to perform this pose.
Also Read:- Best Yoga Mudra Asanas And Their Benefits
How to Perform the Legs on the Wall Pose
1) Firstly, place a yoga mat against the wall and stretch both legs.
2) Keep both buttocks close to the wall. Curl to one side and press both hips to the wall.
3) Next, you can turn and stretch both legs straight on the wall.
4) Relax both arms by the side with both palms facing upwards.
5) Now, close your eyes and clear the mind by focusing more on breathing.
6) Lastly, make sure to take at least 5 counts of inhaling and exhaling. Release all tension and hold the position for as long as possible.
3. Happy Baby Pose
The easiest and best pose to induce a deep sleep after a tiring day is the Happy Baby Pose. Given below is how you perform this asana.
How to Practice the Happy Baby Pose
1) Lie down straight on the yoga mat with back straight and legs in the air.
2) Bend the knees and grab the toes of each foot with the respective hands.
3) Now, for a relaxing experience, you can rock back and forth by balancing on the back.
4) Keep up the practice for at least 15 to 20 seconds and then relax.
5) Lastly, you should practice this pose during bedtime.
The Conclusion
A hectic lifestyle combined with an unhealthy diet often causes sleepless nights. If you inculcate sleep yoga into the daily bedtime routine after a day at the office; it keeps the mind and body in a calm state.
Read More:-Tap Into The Dream World With Yoga For Sleep