A yoga teacher certified with 200 Hour Yoga Teacher Training and completed in Goa, I have seen the wonder of yoga on the regular hand-sleep quality of people. I will shed light on what I think 10 most effective yoga postures to improve your sleep with my own experience as well as some research as an article author for this article.
Understanding Sleep Difficulties
Current society is struggling with many sleep problems. The American Sleep Association states that there are 50-70 million US adults who have a sleep disorder. The most common of the sleep disorders that are the most common among the individuals in the 30% group is insomnia. These figures point out a very urgent need for naturally effective sleep solutions.
The Yoga-Sleep Connection
Several scientific studies have confirmed the link between yoga and sleep improvement. A result obtained from the study that appeared in the Journal of Clinical Nursing noted that yoga brought about a major improvement in the sleep quality of the elderly individuals suffering from insomnia. The other one from the Journal of Ayurveda and Integrative Medicine was able to show that a regular yoga session can be a very good exemption for the chronic insomnia.
10 Yoga Poses for Better Sleep
Here are the 10 easiest yet really useful yoga asanas to help with your sleeping:
1. Child’s Pose (Balasana)
This soft forward bend helps to harmonic the nervous system and releases the pain in the back and shoulders. Maintain for 1-3 minutes, with a concentration on slow breathing.
2. Legs-Up-the-Wall Pose (Viparita Karani)
This is an inversive posture that eases the tightening or loosening of the muscles in the legs and feet. Occupy the position for 5-10 minutes to let the body open up completely.
3. Seated Forward Bend (Paschimottanasana)
By performing this pose the spine and hamstrings are stretched, which in turn, helps in releasing tension in the whole body. Hold for 1-3 minutes, feeling the stretch in udravyapaksavaso.
4. Reclined Butterfly (Supta Baddha Konasana)
This pelvic-opening position frees up the tension in the lower body. Allow this pose for 5-10 minutes to be the victim of every exhale trying to stress out away.
5. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This is a non-pressure full flow that increases the flexibility of the spine and releases the pain in the back. Repeat for 1-2 mins, all the while feeling it in silence and with each air moving it.
6. Standing Forward Bend (Uttanasana)
This is a soothing posture that makes the body flexible and the mind peaceful. Stand calmly for 1-2 minutes, and let the lower body hang about.
7. Corpse Pose (Savasana)
This relaxation pose acts as a perfect starting point for the body to prepare for the sleep. Lie in this position for 5-15 minutes, and meanwhile, focus on getting progressively loose muscles through relaxation.
8. Easy Pose (Sukhasana) with Forward Fold
This pose being seated enhances the longevity of the back and teaches mindfulness. Hold for 1-3 minutes, breathing fully into the lower back.
9. Reclined Spinal Twist (Jathara Parivartanasana)
This gentle stretch brings the patient into the sense of relaxation and release of the tension in the spine. The patient should hold the sides/each side for 1-2 minutes.
10. Legs on a Chair Pose
This healing pose offers the nervous system an opportunity to find ease. Persist with it for 5-15 minutes, while concentrating on deep breaths quietly.
Breathing Exercises for Better Sleep
It is worth noting that these poses are usually used in combination with some breathing exercises hence, I propose the following breathing exercises as well:
1. 4-7-8 Breathing
Implore for 4 counts, hold for 7, and exhale for 8. This act slows down the body and cools it. Rehearse this process for 5-10 breaths.
2. Alternate Nostril Breathing (Nadi Shodhana)
Compounding the unbalancing pressure in the system, thus giving the rest of the system a space to neutralize anxiety and peace. Perform this practice over duration of 5-10 minutes a night.
The Goa Advantage: Best Yoga Teacher Training in India
Being part of the 200 Hour Yoga Teacher Training in Goa, I hereby state that the benefits of taking a yoga course in the beautiful land of Goa, India are real and have an impact that is not possible to experience elsewhere. In the case of Goa’s breathtaking beaches and leafy landscapes that indeed are an environment to create deeper yoga practices and to undertake the learning of sleep-improving techniques on a higher level.
The Best Yoga Teacher Training in Goa does not only cover yoga exercises and breathing techniques but also the intellectual and philosophical aspects of yoga. The holistic part of it helps the students to see the inside how things are linked besides that it also leads them to address the problems from the origins of the issues like sleep.
Conclusion
By using these 10 yoga poses and breathing techniques every night, you will drastically improve the quality of your sleep. My suggestion is, for those who are after the greater stability guest, and the ability to offer the same knowledge to their peers, to, first of all, study this education after this, courses in order of preference are: Yoga Teacher Training in India, especially in Goa. The whole yoga experience and the serene environment can create an excellent setting for learning and personal development.
Do not forget, the secret is in the consistency. These exercises are not about the total. The more one performs them, the more one can actually get out of the feeling of falling asleep and the feeling of being reborn.
