The physical and mental body is overstimulated daily by environmental factors amalgamated with (mental) to-do lists or repetitive thoughts. Unsurprisingly, city dwellers around the world have had the quality of their sleep negatively affected due to this constant overstimulation.
While many solutions have been created as to combat insomnia, there is always the free solution of yoga to fall back on when other methods fail. In fact, numerous studies have even proved how yoga can help insomniacs and in general, can help with sleep. An eight week study conducted by Harvard showed how yoga noticeably improved sleeping conditions. While the period of the study is lengthy, remember that patience is required in order to really reprogram neuro-linguistic wiring within the body.
Even though an intense yoga practice may tire the body physically, the endorphins from the yoga practice may curb your chances of falling asleep. If you really want to alleviate your insomnia, or at least increase your likelihood to sleep, then you need to practice yoga poses specifically meant for relaxing the body – poses that can stimulate the glands within the body responsible for releasing hormones essential to sleep and that can increase blood flow to the brain.
Here is a list of five yoga poses that can help you sleep better:
Supta Baddha Konasana (Reclining Bound Angle Pose)
Supta Baddha Konasana (Reclining Bound Angle Pose) releases tension within the hips and according to yoga, your hips are where your emotions are stored. This pose also encourages the “rest and digest” response within the body meaning it should be the go to pose for insomniacs.
Viparita Karani (Legs Up The Wall Pose)
Viparita Karani (Legs Up The Wall Pose) is useful not only to aid sleep but also while menstruating as it recirculates the blood flow within the body. According to yogi and author Gail Boorstein Grossman, 20 minutes in this pose can even have the same benefits as a nap.
Matsya Kridasana (Flapping Fish Pose)
Matsya Kridasana (Flapping Fish Pose) is a posture that you may actually already be performing. Fun fact: if you suffer from sciatic pain, this pose can relieve that. To relax further into the pose, place a pillow or bolster underneath your head or bent knee.
Shashankasana (Rabbit Pose)
Shashankasana (Rabbit Pose) is a pose that regulates the adrenal glands so is perfect for those frequently in “fight or flight” mode. To further relax, AkasaFit recommends rocking your forehead side to side, gently, for a massage.
Supta Udarakarshanasana (Sleeping Abdominal Stretch Pose)
Supta Udarakarshanasana (Sleeping Abdominal Stretch Pose) is known for massaging the internal organs while simultaneously stretching the abdominal muscles as for the body to really relax. It’s ideal for office workers especially as it can relieve strain within the lower back. Fun fact: you can move up the spinal column by bringing the knee closer towards the chest with every turn.
AkasaFit wishes you a restful sleep ahead – don’t forget to comment below if any or all of the
poses helped you!