Troubled by Insomnia? Try these 7 Yoga poses for deep and peaceful sleep
New Delhi (The Uttam Hindu): Many people today struggle with Insomnia, a condition where falling asleep becomes difficult. Even after going to bed, sleep does not come easily, people keep turning from side to side, or they wake up suddenly after a short sleep. This lack of proper rest affects the body and mind the next day, causing fatigue, heaviness in the head, and difficulty concentrating on work.
Insomnia is often caused by stress, unhealthy eating habits, excessive consumption of tea or coffee, and lack of physical activity. In such situations, practicing Yoga can be a simple and natural solution. Yoga helps calm the mind, relax the body, and improve sleep quality.
You can begin with Hasta Uttanasana. Stand straight with a small gap between your feet. Slowly inhale and raise both arms upward, gently bending your body slightly backward. Stay in this position for a few seconds while breathing normally, then slowly return to the normal position.
The second pose is Padahastasana. Stand straight, inhale and raise your hands above your head. Then exhale while bending forward from the waist and try to touch the ground with your hands. Stay in this posture for a few seconds while breathing normally.
The third pose is Bhadrasana. Sit on the ground and bring the soles of both feet together. Hold your toes with your hands and keep your back straight. Sit comfortably in this position and continue slow breathing.
After this, you can practice Yoga Mudrasana. Sit in Padmasana or half Padmasana. Keep your back straight and take your hands behind your back, holding the wrist of one hand with the other. Slowly bend forward and remain in that position for a few moments.
The fifth pose is Bhujangasana. Lie on your stomach and place your palms near the chest. While inhaling, slowly raise your neck and chest upward. Hold for a few seconds and then return to the normal position. This pose strengthens the spine and helps reduce stress.
After completing these poses, practice Nadi Shodhana Pranayama. Sit comfortably with your back straight. Close the right nostril with your thumb and inhale slowly through the left nostril. Then close the left nostril and exhale through the right. Continue this process for a few minutes.
Finally, practice Meditation. Sit in a comfortable meditation posture and place one palm over the other. Keep your neck and shoulders straight. Focus on your breathing, inhale deeply, and exhale slowly to relax your mind and body.