Stress dominates today’s life with a speedy element, and often quality sleep probably seems to be a dream. Sure, yoga practices usually practiced for therapeutic and relaxation purposes work wonders to help the human mind and body relax to enjoy long restful sleep. Below are five easy asanas from yoga for good relief that will offer you better sleep.

Janushirasana (Head-to-Knee Pose)

This gentle stretch is effective for the nervous system as well as tension in the body, making it relaxing before bedtime.

How to Practice:

1. Sit with your legs extended out in front of you on the floor.
2. Bend your right knee and place the sole of your right foot against the inner thigh of your left leg.
3. Inhale, stretch your arms up.
4. Exhale, bend forward, and go for the left foot; try to have your forehead touch your knee.
5. Rest for a few breaths, return to starting position, and repeat on the opposite leg.

Viparita Karani (Legs-Up-The-Wall Pose)

This is a restorative position that brings blood flow to the various body parts, calmsg nerves, and alleviates anxiety.

How to go about it:

1. Lie down on your back just near the wall and raise your legs straight up against it.
2. Position your hips slightly away from the wall or touch the wall with your hips.
3. Let your arms hang relaxed at your sides, palms facing up.
4. Close your eyes, breathe deeply, and hold the pose for anywhere between 5-10 minutes.

Balasana (Child’s Pose)

This asana is used to relax one’s lower back, shoulders and hips into a comforting release from all tensions.

How to Visit:

1. Kneel on the floor and sit on the heels.
2. Stretch arms forward and lower torso till forehead rests on the ground.
3. Take deep breaths and hold the position for 1-2 minutes.

Supta Baddha Konasana (Reclining Bound Angle Pose)

This position serves to open the hip joints, stretch the inner thighs, and impart a sense of serenity.

How to do it:

1. Lie on your back with your knees bent.
2. Allow your knees to drop to the sides while the soles of your feet come together.
3. You can either place your arms along the sides or place them on the abdomen.
4. Close your eyes and do slow-deep breathing for 5 minutes.

Shavasana (Corpse Pose)

Shavasana-the ultimate pose for relaxation that’s just the right reason to make your mind and the body ready for sleep.

How to Practice:

1. Lie flat on your back with palms relaxed alongside.
2. Let the feet fall apart naturally.
3. Relax your room, close your eyes and center on your breathing by releasing tension from the body.
4. Stay in this posture for about 5-10 minutes before fully relaxing each muscle.

Conclusion

This is the yoga asana that would complement your evening routine. This transition from a busy day to a good night’s sleep would calm your mind and relax your body, thus preparing the perfect environment for evident deep sleep. It makes you realise that you have to first take care of yourself before you can sleep using the power of yoga.

Namaste!