5 Yoga asanas to do every day for better sleep

Have you been having long work from home hours? This may also be affecting your sleep. But you can regulate your sleep pattern using a few yoga techniques. We show you how in these 5 ways...

1) Yog Nidra or Yogic sleep

This is an ancient technique that is considered powerful and it works to alleviate stress and induce sleep. To systematically practice Yog Nidra, ease into the Shavasan (corpse pose), take deep breaths, and slowly perform a guided body relaxation. Following are the benefits...

  • Rejuvenates the body
  • Reduces Stress
  • Improves concentration
  • Improves metabolism, healing, and growth

2) Bhramari Pranayam or Humming Bee

Bramhari Pranayam is also known as Humming Bee breathing is an excellent technique to calm anger and release stress. This pranayam has a positive effect on the nervous system. To do this, relax and sit down in a comfortable pose preferably sukhasan keep your eyes closed, cover both your ears with the thumbs, and rest the balance of four fingers on the face with normal breathing. Make a humming sound while keeping your mouth closed. While you are doing so, you will experience vibrations in the face and head region. Continue this for about 10 minutes. It will help release all mental fatigue, calming the mind and inducing sleep.
  • Beneficial to overcome fear, anxiety, anger, sleeplessness, and other types of mental disorders
  • Helps in curing high blood pressure
  • Cures sinus and migraine issues
  • Helps in improving the memory
  • Helps in reducing stress and depression
3) Anulom Vilom (Alternate nostril breathing)

Anulom Vilom is known as an alternate nostril breathing technique, which helps in regulating the blood pressure and also helps in calming the nervous system. To do this, sit in a comfortable position (preferably sukhaasan). Place the left hand on your left thigh, palms facing the ceiling your right -hand thumb on the right nostril normal breath in, and as you breathe out block the right nostril with your right thumb, allow the breath to flow out from the left nostril breathing from the left nostril and close the left nostril with the rest of the fingers, release your right thumb allowing the breath to flow out from your right nostril. Once again breathing in from your right nostril and after breathing in block the right nostril allowing the breath to move out of your left nostril, keep alternating between the two nostrils. Following are the benefits of Anulom Vilom:
  • Excellent for respiratory issues like asthma and allergies.
  • Helps in balancing and relaxing the nervous system
  • Cures depression and anxiety
  • Removes toxins from the body
4) Child’s Pose or Balasana

The Child' Pose known as Balasana is a kneeling pose. It stretches your lower back and relaxes your entire body. To perform it, sit in a kneeling position. Drop the butt towards your heels as you stretch the rest of your body down and forward. In the fully stretched positions, rest your arms in a relaxed position along the floor, rest your stomach comfortably on the top of your thighs, and rest your forehead on the mat. You will feel the stretch on your shoulders and buttocks and down the length of your spine and arms. Following are the benefits of Balasana:
  • It calms the brain
  • Relieves stress and tension
  • Increases blood circulation
  • Eases lower back pain issues

5) Makarasana or Crocodile Pose

Makarasana or Crocodile Pose, is an extremely relaxing technique where you have to lie on your belly, with arms crossed under your head. Rest the forehead on the wrist of the hands and turn out your heels and let the legs flop open. You have to close your eyes and let your body relax. Following are the benefits of Makarasana:
  • Helps in curing slip disc, spondylitis, and sciatica
  • Rejuvenates the body
  • Helps in curing asthma