A good night’s sleep is very essential for maintaining the physical and mental health of a person. But in a fast-paced world, thanks to our diet, screen habits – from watching TV to hitting the sack on our laptops or smartphones – and other lifestyle practices, a good, deep sleep often eludes us. . Poor sleep can lead to many diseases including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity and depression. Long-term sleep deprivation is not a minor issue. Ahead of International Yoga Day on June 21, ThinkRight.me master Nishtha Bijlani of JetSynthesys tells us four yoga asanas and meditation practices before bed that can set you up for a restful sleep.
International Yoga Day 2023: 4 yoga poses for deep sleep
Nishtha Bijlani lists four yoga asanas and tells us how we can practice the asanas before sleeping.
1. Balasana
Balasana or the child’s pose is a very relaxing and therapeutic pose. It instantly relaxes the body and calms the mind. It slows you down in preparation for a good night’s rest.
How to do:
Get into a kneeling position and lean on your thighs.
– Keep your head down and rest in it.
It can also be done with the help of a pillow or bolster between the legs.
Wait a few minutes.
– This can be easily done on the bed just before sleeping.
2. Bhramari
Bhramari or Humming Bee Breath is a calming pranayama. It allows thoughts to slow down and the vibrations of humming have a calming effect on the body and mind. It is very helpful in improving sleep problems and relieving fatigue.
How to do:
Get into any comfortable sitting position.
Close the ears with the thumbs and the rest of the fingers can be spread on the face to make the Shankh Mudra.
Breathe in completely and make a humming sound while exhaling.
– Repeat this about 5 times and observe the feeling afterwards.
3. Belly breathing
Belly breathing or diaphragmatic breathing is the most effective way of breathing. This allows the breath to be full and deep. It stimulates the parasympathetic nervous system, which in turn has an overall soothing effect.
How to do:
Simply lie back on the mat or bed with your knees bent or straight.
– Keep the palms on the stomach.
Begin by breathing very normally.
Then slowly while breathing in the stomach let the breath become fuller.
– On inhalation, see how the stomach expands like a balloon, and on exhalation. See how it shrinks.
Stay with this rhythmic movement of the abdomen.
– Continue this till you naturally fall asleep.
4. Self-reflection
This also includes visualization.
How to do:
– Choose a sitting position or just lie down on your bed.
Close your eyes and turn your attention inward.
– Scan your entire body from head to toe and back.
– Make all necessary adjustments and then allow your body to remain still. Check in on the ease of your breathing.
Visualization:
Once you feel ready, imagine that you are lying on a soft white cloud. Imagine your bed like this soft cloud completely supporting and caressing you. Remind yourself that this white cloud is ready to absorb all your worries and stresses. Let it flow out of you. Notice how it starts to feel lighter when you allow yourself to surrender completely. Visualize this white cloud reminding you that you are safe, you are protected, and you are cared for. Stay with this imagination for some time. Slowly watch how it starts to make you sleepy and relaxed. Whenever you’re ready, you can lay back and sleep like a baby!
(Credits for all 4 photos: JetSynthesys’ ThinkRight.me master Nishtha Bijlani)
Also Read: Top 3 Yoga Asanas For Pregnant Women