Many people buy the best mattress that is comfortable but are still affected by a lack of quality sleep. They struggle to get enough sleep and are looking at various ways to achieve it. Yoga may help! Various yoga asanas serve many purposes. Some of the below-mentioned asanas relax the body and mind, relieve stress and help you sleep better. But a word of caution, it is not a one-time fix, but consistently practising it along with a few lifestyle changes can help you sleep better.
Pranayama
This is a simple yogasana that can be done just before bed so you can do them in your pyjamas and then go straight ahead to bed. To do this pose, start with your dominant hand and fold the middle finger and index fingers into the palm. Use your thumb and close the nostril with it to not breathe air. Use the other two fingers, close the other nostril, and move the thumb from the first one to exhale. Inhale through the open nostril and close it with the thumb and exhale from the other. Repeat for 10 rounds by switching sides. Every time you inhale and exhale, take a deep breath.
This yoga pose is highly beneficial as it balances your prana and brings balance and calmness to the body. When you do it properly, you become more aware of your breathing, focus on the mind and remove distractions that cause anxiety and restlessness.
Shoulder and Neck Stretch
This is a seated yoga pose that releases the tension in the neck and shoulders. Sit in a comfortable position on the bed or cushions. Ensure that the surface you sit on offers you the right platform for maximum stretch. While doing this stretch, ensure that you do not overstretch and gently release. Do not clench your teeth and keep the jaws loose when doing it, as that can affect your teeth. Start by clasping your hands at the back. Bend the neck first to the left and then to the right to give it a nice stretch. Do the same with your shoulders to release all the tension.
Balasana or The Child Pose
This is an extremely relaxing pose that can get rid of all the day's stress and get a restful sleep. It can be done using pillows or bolsters and in a seated position. To do the Balasana, if you are seated, get into the pose of sitting on your knees by folding the legs. The feet should be beneath you, and the hips should rest on the heels. From this position, bow forward so that the forehead reaches the ground. Stretch the arms in front with the palms facing down. If you cannot get the ground, you can spread the knees so that the upper body can deepen. If you are uncomfortable in this pose, use pillows under the forehead or tuck in a pillow between the calves and hips. Take deep breaths for a few minutes while focusing on the quality and length of each breath.
Supta Baddha Konasana
Lie on your back with the knees bent and the feet to the floor. Spread your knees apart and bring the soles of the feet together. You can place a pillow under the knees if you need some support. Close your eyes, relax the shoulders and keep the jaw relaxed. Place one hand on your belly to observe the breathing and the other hand on your heart. Inhale and notice the belly rising and exhale and feel the chest going down. Take 10 to 15 deep but smooth breaths like gentle waves to maximise benefits.
Supta Matsyendrasana or Supine Twist Pose
To do this restful pose, lie on the back and bring both knees to the chest. Keep the shoulders firmly to the ground and slowly lower both knees to one side while turning your gaze to the opposite side. Pause, take deep breaths and focus on the back and hips. Repeat the same for 10 to 15 breaths on the other side. The benefits of this pose are that it stretches the back, shoulders and hips and gives deep relaxation. It also increases blood flow to the internal organs.
Shavasana or The Corpse Pose
This is one of the most loved poses in yoga. The corpse pose is easy to maintain and involves lying on the back with the entire body relaxed. This can be practised even on the mattress online that you purchased, which is the beauty of this pose. Practising this pose for about 5 minutes lowers the heart rate and blood pressure and prepares the body for sleep.
Combining the above yoga for better sleep with mindful and deep breathing can relax the mind and body. When the mind and body are relaxed, stress is reduced and prepares the body for a good night’s sleep.