Lying in bed for hours and being unable to sleep is definitely an awful feeling. Specifically, when you have a long day ahead, it’s very important to have a Deep and Quality Sleep. According to studies, 30% to 50% of people suffer from occasional or chronic insomnia. These studies also demonstrate that 1 out of 5 adults have trouble falling asleep every night. Most people start taking sleeping pills and medication, which may not be viable for their health.

Therefore, people rather opt for healthy and natural ways to treat insomnia, like practicing yoga. Yoga allows your body to relax after a long day and prepare for deep sleep. These facts are backed by studies that prove yoga improves sleep efficiency, increases sleep time, and helps fall asleep quickly. This is why incorporating certain yoga poses into your daily routine can treat insomnia symptoms.

Keep reading the article to explore effective yoga poses for insomniacs and get your quality sleep back.

6 Yoga Poses to Help Insomnia

Poses mentioned in this article are focused on breathing, which allows your body to relax and fall asleep. According to studies, paced breathing enhances your vagal activity and improves your sleep quality. Therefore, when you practice these poses daily, your body adopts the breathing patterns that are effective for insomnia.

Here are 6 yoga poses you can add to your daily routine to eliminate insomnia.

1.      Extended Puppy Pose

This pose counteracts the effects of staring at a screen for prolonged periods. It effectively relieves the tension within the neck and shoulders that might be preventing you from getting a deep sleep. Specifically, if you feel shoulder pain, the backbend in this pose can ease and release the tightened muscles. The pose also puts pressure on your forehead and can induce drowsiness by stimulating the pituitary gland.

Start the pose by sitting on the floor, leaning to the ground, and bending your knees. Keep the hips stacked over your knees and extend your arms next to your body. Keep your elbows lifted, and let your forehead relax on the floor. Breathe and stay in the pose for a minute. While achieving the perfect posture can be hard in this pose, yogis head to yoga studio Dubai to practice under professional instructor supervision.

2.      Bound Angle Pose

There are countless reasons behind poor sleep quality, but one of them is joint pain. Studies show that people 50 – 90% of those who suffer from joint pain don’t get quality sleep. There are various reasons behind the causes of this pain, but the most common is excessive muscle tension. Stretching your shoulders, lower back, and knees with a bound angle pose will reduce the discomfort and improve sleep quality.

Start the pose by getting into a seated position and bringing your feet together. Then, release your knees to your body’s sides and keep heels away from your hips to maintain a comfortable distance. Then, bend your elbows, grab your ankles, and lean forward to bring your chest closer to the wall or floor. Now, let your head hang down, breathe deeply, and stay in the pose for a minute.

3.      Big Toe Pose

All the forward bends in yoga are a great way to bring calm to your body. The big toe pose is one of them that stretches your body from your heels to your head. The pose releases all the stacked muscular tension by stretching the whole back of your body. It also Enhances the Functioning of Nerves Running through the spinal cord. This brings calm in both body and mind to prepare you for a night of quality sleep.

You can do this by standing on the floor and keeping your feet hip-width apart. If you experience pain, maintain this space, and you can bring your feet wider. Then, bend your upper body forward and bend your knees as much as you need to maintain the stretch. Grip your big toes with your thumb, middle finger, and index finger. Then, bend your elbows at a 90-degree angle and press down through your feet. Breathe deeply and hold the pose for 1 – 2 minutes.

4.      Supine Twist

A supine twist is an excellent way to stimulate your internal organs and alleviate tension throughout the spine. It also boosts your digestion process, which is also the reason behind poor sleep. Digesting while you are asleep can affect sleep quality, and by practicing this pose, your internal organs get ready to rest. It also relieves accumulated muscle tension and prepares the body to relax.

You can nail this pose by lying on your back and bringing your knees closer to your chest. Stack both your legs together and rest them comfortably on the ground. Point your neck to the opposite side of your legs and breathe slowly. Stay in the pose for at least a minute. However, without guidance, there is also a risk of injury. Therefore, you must head to the yoga studio and let experts teach you the right way.

Are You Looking to Treat Insomnia with Yoga Poses?

Good sleep is only achieved when all your muscles and internal organs are relaxed. The hot yoga poses mentioned above are the perfect way to stimulate your internal organs and relax your muscles. Book your next class in a professional yoga studio and reap the benefits of these poses.

 

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