5 Yogic Practices for Good Sleep

In today's fast-paced world, it's not uncommon to struggle with sleep. The demands of modern life, stress, and overstimulation can make it challenging to unwind and get a good night's rest. Fortunately, the ancient practice of yoga offers a holistic solution to this modern problem. Yoga  not only enhances physical flexibility but also helps calm the mind and relieve stress. By incorporating specific yoga techniques into your bedtime routine, you can relax your mind, release physical tension, and prepare your body for a restful night's sleep. In this blog, we'll explore five yoga practices that can help you achieve better sleep.

1. Savasana (Corpse Pose)

Savasana, also known as the Corpse Pose, is a relaxation pose that's typically performed at the end of a yoga session. This pose helps you release physical and mental tension, making it an excellent choice to prepare your body and mind for sleep.

How to do it:
- Lie down on your back with your arms slightly away from your body and your palms facing up.
- Close your eyes, relax your entire body, and take slow, deep breaths.
- Focus on your breath and let go of any thoughts or worries.

Savasana is a wonderful way to unwind and transition from the activities of the day to a state of relaxation, making it easier to fall asleep.

OR

Makarasana or Crocodile Pose-

How to do it: 

-Lie on your stomach

-Place your arms under your head:** Bend your elbows and stack your forearms, creating a pillow for your head. Your palms should be facing down, and your forehead should rest on your hands.

- Slightly separate your legs, keeping your feet and heels turned outward.

- Close your eyes and take deep, slow breaths. As you inhale, focus on expanding your chest and belly. As you exhale, release any tension in your body.

-Stay in Makarasana for 5-10 minutes, or as long as you feel comfortable. 

2. Balasana (Child's Pose) 

Balasana, or Child's Pose, is a gentle stretch that can help release tension in your lower back, hips, and shoulders. This pose is especially beneficial if you suffer from back pain, as it relaxes and soothes your muscles.

How to do it:
- Kneel on the floor and sit back on your heels.
- Extend your arms forward, lowering your upper body towards the floor.
- Rest your forehead on the ground and breathe deeply.

Balasana is a grounding pose that encourages introspection and a sense of calm, making it an excellent choice before bedtime.

3. Viparita Karani (Legs Up the Wall Pose)  

Viparita Karani, or Legs Up the Wall Pose, is a restorative yoga pose that helps reduce anxiety and improve blood circulation. This pose is especially effective for people who have trouble falling asleep due to racing thoughts or restlessness.

How to do it:
- Sit with your left side against a wall.
- Lie on your back and swing your legs up the wall, keeping them straight.
- Relax your arms by your sides and close your eyes.

Viparita Karani is a passive inversion that promotes relaxation, relieves tension in the legs, and calms the nervous system, making it ideal for promoting a restful night's sleep.

4. Yoga Nidra

 Also known as yogic sleep, is a deeply relaxing and meditative practice that can significantly improve sleep quality. It's a guided meditation technique that helps calm the mind and body, reducing stress and promoting better sleep. 

How to do it:

Body Scan: During the practice, you might do a full body scan, or a rotation of consciousness, where you gently focus on different body parts. This helps deepen your relaxation and promotes a sense of detachment from your physical self.

5. Pranayama (Breathing Exercises) 

Pranayama, or yogic breathing exercises, can have a profound impact on your sleep quality. Deep, mindful breathing can calm the nervous system, reduce stress, and improve your ability to fall asleep and stay asleep.

A simple pranayama technique to try before bed is Alternate nostril breathing.

Alternate nostril breathing, also known as Nadi Shodhana or Anulom Vilom. This practice is believed to balance the flow of energy in the body and calm the mind, making it an excellent choice for those looking to improve their sleep quality. Here's how to do it:

1. Find a comfortable sitting posture : Sit with your back straight. Ensure your head and spine are aligned.

2. Use your right thumb to close your right nostril, and use your right ring finger (or your index finger) to close your left nostril. Your other fingers can rest gently on your forehead or the space between your eyebrows.

3. Begin by closing your right nostril and inhaling slowly and deeply through your left nostril. 

4. After inhaling, use your ring finger to close your left nostril while releasing your right nostril. Exhale slowly and completely through your right nostril. 

5. Inhale through your right nostril (keeping your left nostril closed).

6. Close your right nostril and release your left nostril, exhaling completely through your left nostril, counting to four or five.

7. This completes one cycle. Repeat the process for 5-10 minutes, gradually extending the duration if it feels comfortable. Make sure to inhale and exhale slowly and deeply, focusing on your breath.

Practice this technique regularly, either before bedtime or whenever you need to relax and reduce stress. It can be a valuable addition to your bedtime routine and may contribute to a more restful night's sleep.

Conclusion

Yoga is a powerful tool for improving your sleep quality. Mindfulness practices such as Meditation and Yoga Nidra can also be incorporated in your bed time routine. Remember, consistency is key. By dedicating just a few minutes each day to these practices, you can pave the way for a peaceful and rejuvenating night's sleep, allowing you to wake up feeling refreshed, energized, and ready to face the day ahead. Sweet dreams!