It’s crucial to have a decent night’s sleep to keep one’s physical and mental wellbeing. A healthy, deep sleep, however, frequently eludes us in today’s fast-paced world because of our nutrition, screen habits—from watching something on TV to using our laptops or cellphones till we go to bed—and other lifestyle practises.
Numerous illnesses, such as heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression, can be brought on by lack of sleep. Long-term sleep deprivation is not something to take lightly. Nishtha Bijlani, ThinkRight.me master at JetSynthesys, shares with us four yoga asanas and meditative practises that might help you get ready for a sound night’s sleep in advance of June 21’s International Yoga Day. Also Read: 6 Things to Know about the Internet Sensation Nude Yoga Girl
International Yoga Day 2023: 4 Yoga Asanas For Deep Sleep
Four yoga poses are listed by Nishtha Bijlani, who also explains how to perform each pose before going to bed.
Balasana
The child’s pose, also known as balasana, is a highly calming and healing pose. It instantly calms the mind and relaxes the body. You move more slowly as you get ready for a restful night’s sleep.
How to do:
– Get into a kneeling pose and bend over onto your thighs.
– Rest your head down and relax into it.
– This can also be done with the support of a pillow or bolster between the legs.
– Hold for a few mins.
– This can easily be done on the bed just before sleeping.
Brahmari
The humming bee breath, also known as brahmari, is a calming pranayama. It enables thoughts to become more relaxed, and the humming vibrations calm the body and the mind. It is excellent for relieving exhaustion and helping with sleep problems.
How to do:
– Get in any comfortable seated position.
– Close the ears with the thumbs and the remaining fingers can spread on the face to make shanmukhi mudra.
– Inhale fully and on exhale release a humming sound.
– Repeat this about 5 times and observe the after-feeling
Also Read: 16 Images You’ll Love of Nude Yoga Girl with Poses
Belly Breathing
The most efficient breathing technique is diaphragmatic breathing or belly breathing. It enables a deep and complete breath. It activates the parasympathetic nervous system, which provides a calming impact all around.
How to do:
– Simply lay back on the mat or bed, with your knees bent or straight.
– Place your palms on the belly.
– Start by breathing very normally.
– Then gradually allow the breaths to become fuller by breathing into the belly.
– On inhale, watch how the belly expands like a balloon, and on exhale. watch how it contracts.
– Stay with this rhythmic movement of the belly.
– Go on with it till you naturally fall off to sleep.
Self-meditation
This comprises visualization as well.
How to do:
– Choose a seated position or simply lay on your bed.
– Close your eyes and turn your attention inward.
– Scan your body all over, from head to feet and back up.
– Make all the necessary adjustments and then allow your body to be still. Check on the ease of your breath.
Visualization:
Once you feel ready, fantasize yourself laying on a soft white pall. fantasize your bed as this soft pall fully supporting you and stroking you. Remind yourself that this white pall is ready to absorb all your worries and stresses. Let it get pulled out of you. Notice how that starts to make you feel lighter as you allow yourself to completely surrender. fantasize this white pall boxing you reminding you that you’re safe, you are defended, and that you’re watched for. Stay with this visualization for some time. Gradationally watch how this starts to make you sleepy and relaxed. Whenever you’re ready, you may lay back and sleep like a baby!