Are You An Insomniac? These 6 Basic Yoga Poses Will Instantly Put You To Sleep

Are you dealing with the menace called insomnia? You have come to the right place to get a natural treatment for your problem. Here are 6 yoga postures that will give you the secret to sleeping. When you wake up, you will feel relaxed and rejuvenated too. The inspiration for these postures comes from Sarra Grossi

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There are so many health benefits of these yoga postures. They help:

  • In slowing down your heart rate
  • Relieving stress
  • Calming your mind
  • Soothing your thoughts
  • Reliving tension
  • Helping in sleeping well

Make sure to try these postures and share how your life changes.

1. Upavistha Konasana

  • Sit upright keeping your legs wide apart.
  • Inhale and raise your arms from the sideways and take them on top of your head.
  • Bring your arms down from front and touch the ground.
  • If possible, open the arms to touch your toes.
  • Hold your toes in that posture for 10-16 seconds.
  • Then raise your arms again and go to the starting position.

2. Salabhasana

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It is also known as the locust pose. It helps in strengthening your back and abdomen muscles.

You will need a yoga mat, comfortable clothing and a place that is calm.

Part I:

  • Lie down on the ground on your stomach with your face down and arms on the sides of the body.
  • Rest your forehead on the ground and keep your neck relaxed.
  • Lift your head, arms, chest and legs off the ground.
  • Keep your legs stretched straight and together and arms parallel to the ground.
  • Look straight forward. But if your neck feels tensed, you can look down.
  • Hold this pose for several breaths.
  • You can place a towel between your hip bone and mat for additional cushioning.
  • Release from the pose by bringing down all your body parts back to the ground and relax.

Part II:

  • Lie down on your stomach with your hands under your body, touching your thighs.
  • Lift one leg first into the air, as high as possible and keep in position for as long as possible.
  • Lift the second leg in the same way.

3. Viparita Karani

  • Sit down using a support 5-6 inches to the right side. Put a two-fold blanket or bolster to the waist for supporting when you tilt backward.
  • Take a deep breath slightly tilt torso towards the bolster when breathing out. Swing your legs up against wall for additional support.
  • Allow your torso’s front part to gently round up when you tilt backwards and then lie down. The blanket/pillow must provide support to the waist.
  • You should be feeling a stretching sensation from the pubis to shoulders. The legs should be kept straight up even when you feel like they are bending.
  • Release your skull base and lift to help in softening the stretching felt on the throat.
  • Now tilt your head down without allowing the chin to touch your sternum.
  • Open the shoulder blades, allowing your arms to rest on the sides. Keep both the palms facing up.
  • The legs should be kept straight and firm, releasing the weight on the torso and feeling it deep on the back of your pelvis.
  • The pose should be held for minimum 5 minutes.

4. Supta Baddha Konasana

  • Lie down flat on your back on the floor, keeping your arms on the sides, touching your hips.
  • Bend your both knees and touch your heels and drop the knees to the sides, in a way that you are opening your legs.
  • Extend your arms over your head and keep them on the floor.
  • Remain in this pose for a few seconds and then bring back the arms to the initial position.
  • Return the legs to the initial position so that you are again lying on the ground with your legs straight.

5. Jathara Parivartanasana

  • Lie down on the ground on your back, keeping your knees bent.
  • Lift your legs in the air, while keeping them slightly bent at the knees.
  • Move your arms on the side like your wings.
  • Now turn at your waist/hips on the right side.
  • Turn your face to the opposite side (left).
  • Turn your wrists outwards.
  • Remain in this posture for a few seconds.
  • Now stretch your left leg while keeping in the same posture so that it points away from your body.
  • Bend the left leg back to the posture and turn the palms in.
  • Lift the legs back in the air, while keeping the knees bent.

6. Savasana

It is also known as the corpse pose.

  • Lie down on the ground on your back with your legs straight and arms on the sides of your hips.
  • Widen your legs slightly and point the feet outwards. Allow the toes to roll outwards so that your legs roll out from your inner thighs.
  • Now move your arms slightly away from your body so that they are just not touching your hips.
  • Your palms should face upwards.
  • Relax your shoulders and push them down away from ears.
  • Lift your head off the ground slightly and tuck your chin in and lay your head back while closing your eyes slightly and seal your lips gently.

Featured image Via: Sara Grossi

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