Yoga practices have been proven to be beneficial in a lot of psychological and mental disorders, such as depression, insomnia and anxiety.

So if you have been finding it hard to sleep, try these yoga practices. They are best performed after your dinner has had a chance to settle. And you are done for the day with your mobile phone, other gadgets and all activities.

Adding this regimen to your end of day routine will help you in sleeping better.

1. Uttanasana:

This is the ideal first post and it makes the blood circulation towards the head better. Sit on your legs, knees bent and lean forward so that your tummy is touching your thighs completely. Hang your head over the floor and relax, don’t hold any tension in your neck or arms. You can either allow your arms to hang or hold the opposite elbows. Try a gentle rocking motion of your body.

2. Balasana:

This is a rest pose and is like a lying like a child. Put your knees and hands on the ground, in a table top pose. Your knees could be touching or apart, depending on what is more relaxing to you. Push your hips towards your heels and hang your head loosely.

3. Baddha Konasana:

Sit and straighten your spine while you bring your feet together towards the hips. Start lowering your belly towards the front without rounding the spine much. Hold like this for 5 breaths; then take your feet away from your hips without breaking contact of the soles.

4. Paschimottanasana:

This position helps in relieving stress. Push both your legs outwards, directly in front of you. Try lifting your lower back and pushing the pelvis toward the front. Don’t pressure your neck too much and allow the belly to relax so that it’s touching the thighs. Take deep calming breaths in this position.

5. Supta Matsyendrasana:

This asana twists the spine, rinsing out the tension from it and also aids digestion. Lie down on your back and place the soles of your feet on the ground, now bend the knees till they are perpendicular to the ground. Draw the feet apart enough to give the knees space to fall in. Stretch out your arms. Now while you gaze towards the right side, let your knees fall toward the left. Hold this pose and then do for the other side.

6. Viparita Karani:

Like on your back and place an object, such as a book below your sacrum. Touch the ground with your palms and draw your knees inwards till they are touching your chest. If you want you can now try raising your legs to the ceiling or stay in the same position for a couple of minutes.

7. Savasana:

This is called the corpse pose and that is all there is to it really. You can do it on the floor or even on your bed. You just have to lie down and completely let go of any tension in your body, don’t even clench your jaws or fists. Take deep breaths and allow your body to completely relax and slowly sleep.


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