Stressful situations, nerve tension, obsessions, problems at work and other factors sometimes do not allow us to sleep at night.
Not having a great sleep means a person will go to work in a depressed mood, accumulate negative energy all day, will get irritated and in the end, again they are unable to sleep.
Thus, it turns out to be a vicious circle, from which it is difficult to escape. At the same time our performance, mood, health, and our life will get affected as everything depends on the quality of sleep.
Full healthy sleep is the key to activity, vigor, and well-being. Therefore, it is necessary to fight hard from insomnia when its first symptoms appear. Yoga teacher training in Rishikesh is a great way for beginners to learn yoga and get better at the same.
Yoga for insomnia treatment at home
If you regularly perform yoga, you are provided with healthy sleep, because yoga helps to relieve nervous tension, get rid of stress, and eliminate disappointments.
Performing yoga means you can concentrate on you, learn to control negative thoughts and emotions, while not harming the nervous system.
By following these 10 asanas for the night, we can lower down the stress levels, improve sleep quality or treat insomnia fast.
1. Tilt forward while sitting- Sukhasana
Sukhasana can be done by even a beginner. All you need to sit on the mat, cross your legs and lean forward, arms outstretched. Try to keep your hands to the floor to your elbows. Do this exercise slowly and if you feel any tension in your hips, put a pillow under you.
2. A forward bend while standing- Uttanasana
Stand on the mat and put your feet at a distance from each other. Lean forward, stretch your arms and wrap your hands around your ankles. Your elbows should touch your knees.
If stretching is not a cup of tea of yours, bend over slowly and bending your knees – the tension in the hips and under the knees will gradually go away. It helps to relieve headaches and stress.
3. The child’s pose- Balasana
One of the best asanas in all yoga lessons as this posture helps to calm the mind and get rid of tension in the body. Sit on your knees, lean forward, press your forehead and arms outstretched to the floor. Take a slow, deep breath.
4. Feet on the wall- Viparita Karani
This is ideal for evening relaxation. Lie down on the mat, putting straight legs on the wall and relax, breathe evenly, and for greater effect put on eyes mask for sleep.
5. Corpse pose- Shavasana
This asana is known as “sleep mode”. Lying on your back, stretch your arms along your body and relax. Concentrate on your breath will help you to get rid of all tension and make you feel good.
6. Twisting posture of lying down- Supta Matsyendrasana
It is easy to do right in bed. Lying on your back, stretch your arms out in different directions so that your body forms a cross shape. Bend your knees and pull them up to your chest. Without taking your head and hands off the bed, turn both legs to the left.
Turn your head to the right and look at the right hand. Just a few minutes in this position will help to remove tension in the spine, well-stretched muscles and improve digestion.
7. Inhale through the left nostril- Surya Bhedana
Sit cross-legged, close your right nostril with your thumb and take 10 deep breaths in and out of your left nostril. Usually, people start to fall asleep by the fifth exhalation.
All these asanas are viable to go with and help people to get rid of insomnia along with other mental and physical issues. 10 minutes yoga in the night or anytime will give you great health and wellness so can’t be avoided.
You can opt for 200-hour yoga teacher training in Rishikesh to learn more about yoga and meditation and get certified so that you can spread the knowledge with others.
Kushagra Bhatnagar is a Yoga Lover, Writer, Traveler, and blogger having deep knowledge about yoga asanas. and meditation techniques. You can find him practicing Yoga at Rishikesh YTTC or hiking somewhere in the Himalayas.