We all know that we should get 6-8 hours of sleep in a day. However, if you are someone who has insomnia, sleeping itself can be a tough task. Those who suffer from insomnia, a common sleep disorder, find it difficult to fall asleep on time and also experience disturbed sleeping patterns.
According to a Harvard Medical School study, regular yoga practice can improve sleep efficiency and total sleeping time in individuals suffering from insomnia.
Mumbai based yoga and holistic wellness expert, Anshuka Parwani advises these 5 yoga asanas that will help you with insomnia.
Uttanasana
· Stand straight with your feet hip distance apart.
· Fold your arms and with your right hand grab your left elbow and vice-a-versa.
· Slightly bend your knees and fold your upper body over your legs.
· Let your head and neck relax.
This asana helps relieve stress and stretches the back.
Butterfly Pose
· Sit down, bend your knees and put the soles of your feet together
· Place your hands on the ankle or on the toes
· Straighten your spine and broaden your chest
· Gently press the thighs down (like a butterfly flapping its wings)
It eases stress and promotes a sense of calm
Viparita Karani
· Lie down on the floor and place your hips close to the wall
· Lift your legs against the wall
· Now, relax each part of the body and breathe deeply
This pose helps in controlling anxiety and sleep deprivation.
Sarvangasana
· From Viparita Karani you can switch to Sarvangasana by pushing your legs high on the wall. It will create a gap between your hip and the wall.
· Place your hands on your hips and support them by pushing the hips higher in the air.
This pose relieves stress and aids in reducing fatigue.
Bhramari Pranayama
· Sit up straight and close your eyes.
· Keep your thumbs on the cartilage of your ears and gently press them to shut out noise.
· Rest your other fingers on the eyebrow, eyes, cheeks and near the chin.
· Take deep breaths in and exhale slowly while making a humming sound.
This asana calms the nerves and soothes the areas around the brain.
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