Four Yoga asanas for sound sleep

Are you having a hard time falling asleep? Sleep is one of the best ways to keep your physical and mental health in good sleep.

Sometimes you may try everything in your efforts to make sure you're leading a healthy life, from keeping an eye on what you eat during the day, exercising, pampering your hair,  skin and constantly thinking about ways to improve your daily habits. But have you ever thought about whether you're giving your body enough rest? You need to give your body at least six to seven hours of sleep for it to completely rejuvenate.

One of the best ways to ensure your sleeping well is to practice yoga and meditation on a regular basis. Besides all the health benefits associated with Yoga, it also helps your body to maintain a regular sleep cycle.

There are a few effective yoga asanas which activate the parasympathetic nervous system, which further promotes sound sleep.

1.    Ardha Uttanasana- This is an excellent asana for good sleep as it relaxes your body.


● Place your yoga mat such that it faces perpendicular to the wall. Make sure to stand about a foot away from the wall.

● Place your feet hips width apart, facing parallel to the edges of the mat.

● Press your hands against the wall with your palms at the height of your hips.

● Step back your feet should be hips width apart.  Lower your torso until you are in a flat back position, so that your torso is perpendicular to the floor.

● Use your palms to press the wall away from you to lengthen your back.

● Press into all four corners of your feet.  Make Sure to keep your ears in the same line as your arms.

● Your body should be at a 90-degree angle from the wall. If you're too close to the wall, then you will not be able to fully extend your back and arms. If you're too far from the wall, you will not be able to bend forward.

● As you press the wall away from you with your  palms, continue to take deep breaths. Practice this asana on a regular basis to see significant results.

2. Savasana- This is the final resting position in yoga, it relaxes your body and reduces stress.


● To perform this asana, lie on your back in a resting position.

● Take a deep breath and bring your knees towards your chest.

● Exhale and stretch your legs out away from you while keeping your tailbone intact to the mat.

● Place your feet hips width apart and relax them, they should be facing towards the edge of the mat.

● Allow your lower back to relax. You should not feel any pain or tightness in your lower back.

● Relax your arms at your sides, palms facing upward.

● Make sure your shoulders are not hunched, and, if so, relax your shoulders away from your ears.

● You may even place a towel on your eyes to block direct sunlight.

● Practice this asana along with the other yoga postures.

Meditation- Since ancient times meditation has been used as an effective tool to treat various ailments. The principle behind meditation is to attain an inner state of awareness and intensify spiritual and personal growth.


● The first step to perform this asana is to find a calm and peaceful place.

● Sit in a comfortable position such as Sukhasana.

● Close your eyes and focus on the divine light within your heart. You can also chant a mantra if you like.

● Practice meditation on a daily basis to see significant changes in your physical and mental wellbeing.

- Akhila
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