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A few days ago we talked about how the practice of Yoga can help us reduce insomnia when it is caused by the stress or anxiety of our daily lives: postures that involve forward bending or inverted asanas are the best options at the time to help us fall asleep.
Today we propose five different postures, with different degrees of difficulty, that you can include in your Yoga practice to sleep peacefully at night. Shall we get to work?
Contents
Balasana or child’s pose
One of the simplest and at the same time most comforting asanas that you can practice. We simply sit on our calves and flex at the hips to support the torso on the ground. We can place the arms to the sides of the body or stretch them forward.
Find a comfortable position for you in this posture: it is a relaxation posture that helps us fight stress and fatigue. Stay in it for a few minutes and get up slowly to avoid dizziness.
Savasana or Corpse Pose
Although the name may be a bit gloomy, it is one of the best asanas to fall asleep since all our muscles are immobile and completely relaxed. It is also a good posture to work on the different phases of breathing until you reach a full breath, something that will help when it comes to relaxing.
Its execution is very simple: we lie face up on the floor making sure that our neck and head are aligned with the back. We slightly move our arms away from the body and separate our legs a little from each other.
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Viparita Karani
The simple inverted posture or viparita Karani is an asana that helps us improve blood circulation since we raise the lower limbs above the head. We just lie on the floor aligning the back, neck, and head and raise the legs until they form a ninety-degree angle with the hips.
If we are beginners or if we cannot hold this position for a long time, we can do it with the help of a wall, supporting our legs on it. It is important that we stick our buttocks well to the wall to maintain a ninety-degree tilt and, if necessary, place a cushion or pillow under our back to be more comfortable.
Uttanasana or the foot clamp
Again, another posture of forwarding hip flexion that will help us sleep better. Be careful because to do it correctly we must have good flexibility; if not, we can opt for the half clamp, a little simpler.
We stand in a standing position with our feet together and flex our hips forward, lowering towards the ground until our hands touch it. We place our hands on either side of the feet or behind the knees and let the head fall relaxed downwards. We can facilitate the movement with the breath, inhaling deeply before performing the push-up and releasing the air as we go down to the ground.
Halasana or Plow Pose
One last posture is a little more complicated, but that relaxes the back and shoulders and improves blood flow. It is the plow posture: an inversion asana in which the feet are above our head.
We lie on our backs with our arms on both sides of our bodies. From there, we raise our legs until they form a ninety-degree angle with our hips. We take our legs behind us, behind our head, trying to get as far as possible and, if we can, we put our feet on the ground (if not, we can let our knees rest on our heads). We have to make sure that the hip is just above our shoulders.
