This is an effective yoga sequence for those who cramped for time in their busy schedules for an elaborate bedtime routine. First and foremost it is important to create a soothing environment that is conducive to a good night's sleep. You can start by setting a favourable temperature for the room and dim the lights or even use dark coloured curtains to block out light which can cause disturbance in your sleep cycle.
Grandmaster Akshar told HerZindagi that "you can practice the following yoga postures by taking 5 minutes before you hit the sack. After setting up a suitable environment that is relaxing and calming for the mind, practice each of the following postures for a minute each. When you focus on your breath and practice mindful breathing before you go to sleep it can have a very relaxing effect on the brain and the nervous system which in turn leads to better quality of sleep."
Here are some asanas suggested by him:
You can do this yoga pose on a full stomach.
- Gently drop your knees down.
- Rest your pelvis on your heels.
- Place your palms on your knees facing upward
- Straighten your back and look forward
- Hold the pose for 5-10 breaths
- Extend your legs ahead of you and then sit.
- Sit on your sit bones as much as possible.
- Keep your feet together and flex both feet
- Engage your thigh muscles and without lifting up the heels up off the floor
- Bend at the knees if needed.
- Align the shoulders directly on top of the hips.
- Keep your palms flat on the floor on your sides with your arms straight to support your spine.
- Inhale and lengthen your spine.
- Hold the pose for 5-10 breaths keeping the legs fully engaged.
Udgeeth Pranayama in Anandasana
- Lie on your back and stretch your arms.
- Keep your palms facing up.
- Inhale deeply and fill your lungs with air.
- While exhaling, form a circle with your lips and chant Om for as long as you can.
- Feel the vibration of the chant spread throughout your body.
Another important step towards getting restful sleep is to remove all gadgets and digital devices from your sleep environment. This can include phones, laptops, I pads or anything else that might beep in the middle of the night or sound an alarm disturbing your sleep. We all know how precious sleep is for the quality of our lives. How well rested we are at night can play a major role in not just our physical health but also our mental well being.
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