We have all struggled with messed-up sleep schedules and sleepless nights since the pandemic began. If you’re looking for a way to fall asleep easily, yoga is the perfect solution. Yoga has been shown to not only help you fall asleep faster but certain yoga asanas are also known to induce and improve the quality of your sleep.
We got in touch with yoga and fitness expert Ira Trivedi, founder at Yog Love, to elaborate on the five major yoga asanas that will help you have a sound sleep.
1. Vajrasana
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1. Sit with your legs under the body.
2. Spine should be straight with knees close to each other.
3. Breathe in deeply, for a count of 1 to 8. Breathe out completely for a count of 1 to 8. While breathing, focus on the energy point between your forehead.
2. Marjariasana (Cat-Cow stretch)
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1. Get down on your knees and palms. Keep palms shoulder-width apart and knees hip-width apart.
2. Inhale and raise your chin upwards as you tilt your head backward. Lower your spine so it is curving inwards towards the floor.
3. Hold this position for a moment.
4. Exhale, bringing your chin down, and also arch your back upwards.
5. Hold and slowly relax.
3. Balasana (Child’s Pose)
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1. Begin in a kneeling pose, sitting on your heels.
2. Inhale, bringing your forehead to the ground.
3. Your arms should be placed on either side of your body. Breathe deeply.
4. Bring your right arm underneath your left shoulder, look to your right fingers.
5. Repeat on the other side.
4. Supta Matsyendrasana (Supine Twist)
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1. Lie on the back with the arms on either side of the body.
2. Bending the right knee at a 90-degree angle, place it on the floor next to the left knee.
3. Extending the arms out to the side, gaze towards the right hand.
4. Exhale and repeat on the other side.
5. Yoga Nidra
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1. Lie down in Shavasana. Pay attention to your breath and relax your body and mind.
2. Focus on each part of your body, starting from the toes and moving up to the head.
3. Focus on your toes. Scrunch them up. Release.
4. Now tense up both your feet. Leave them an inch off the ground. Bring them down. Relax.
5. Repeat this with your calf muscles, knees, legs, stomach, back, shoulders, hands, arms,
nose, forehead, and lips.
Practice these asanas every night before going to sleep. They’ll help you relax and make sure
that you wake up fresh and cheerful the next morning.
Lead Image Credit: Kareena Kapoor Khan and Neha Dhupia, Instagram
