India is the birthplace of this ancient practice- Yoga. Yoga has been increasingly used as a therapy, for both physical and mental ailments. Various studies show that the benefits which yoga elicits are unmatched by any other wellness practice. The many health benefits that yoga offers are said to be effective for treating majority of ailments like diabetes, hypertension, anxiety, depression, sleep disorders and insomnia.
Some of the benefits of Yoga which you can reap are as follows:
- Regulates nervous system
- Reduces stress
- Helps you deal with uncertainty in a better way
- Aids in reducing issues like anger and irritation
- Helps create a routine by setting your biological clock right
Yoga is one of the gentle and restoring ways of feeling optimistic and calm. Let’s warm up a bit to practice the following poses which might put you to a sound sleep:
Wide-Knee Child’s Pose (Balasana)
This resting pose gives a sense of calm and stability.
Method: Kneel down sink your hips back to your heels and settle your chest between your thighs. Try to touch the big toes to one another and knees should be as far apart as they need to be to help you settle comfortably and be able to breathe deeply. Rest your forehead on the ground or a blanket, walk your fingertips out on front of you, stretching through the arms. Roll your forehead from side to side on the ground to feel relaxed and release tension.
Note: Be cautious if you have hip or knee injuries.
Legs-up-the-wall pose (Viparita Karani)
This is an excellent pose to relieve tired legs and feet. It also helps increase blood supply to the brain, thereby calming the mind and relieving it of a mild headache.
Method: Lie down straight on your back. Put the back of your legs up a wall (keep your legs straight), so your body is in an L-shaped pose. Now lift one leg up, followed by another one, and let your feet rest on the wall. Extend the arms along the sides, palms facing up. Hold this position for at least 30 seconds, relax and focus on your breathing. Now close your eyes and take deep breaths as you relax into the pose. Stay in the pose until you are comfortable and then slowly come out, bringing the legs down.
Corpse Pose (Shavasana)
This will help you feel free and relaxed while keeping negative unnecessary thoughts at a bay.
Method: Lie down on your back on the ground with legs straight, arms by sides, and palms facing up. Keep breathing slowly, focusing on your inhales and exhales. Simply release your feet down to the corners of your mat or your bed, let the toes fall open to the sides. Release your hands so that palms are facing up and the backs of the hands are resting on the mat/bed a few inches away from the hips. Simply relax, close your eyes and let your mind be still and free of thoughts, while breathing naturally. Let your body feel relaxed.
The major reason why yoga has gained a widespread popularity in treating most of the problems or illnesses is because of its diverse long term health benefits. Besides helping you sleep soundly, it also increases the quality of life by providing better mental clarity, encouraging an individual to adapt a healthier way of life and making them feel better and balanced emotionally, mentally and physically.