Yoga For Sleep: 5 Bedtime Poses to Help You Snooze Peacefully

Too stressed or disturbed to fall asleep? Then, try out these asanas that can be done right on your bed!

07 July, 2020
Yoga For Sleep: 5 Bedtime Poses to Help You Snooze Peacefully

Too stressed or disturbed to fall asleep? Then, try out these asanas that can be done right on your bed!

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Sukhasana – Happy Pose Formation of the posture · Sit in an upright position with both legs stretched out in Dandasana · Fold the left leg and tuck it inside the right thigh · Then fold the right leg and tuck it inside the left thigh · Place your palms on the knees · Sit erect with spine straight
11_sukhasana_0.jpegSukhasana – Happy Pose Formation of the posture · Sit in an upright position with both legs stretched out in Dandasana · Fold the left leg and tuck it inside the right thigh · Then fold the right leg and tuck it inside the left thigh · Place your palms on the knees · Sit erect with spine straight
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Vajrasana - This is the only pose that can be done on a full stomach. In fact, it should be done right after having a meal. Formation of the posture · Gently drop your knees down · Keep your heels close to each other · Do not place the toes on top of the other, instead right and left must be next to each other · Place your palms on your knees facing upward · Straighten your back and look forward
22_vajrasana.jpgVajrasana - This is the only pose that can be done on a full stomach. In fact, it should be done right after having a meal. Formation of the posture · Gently drop your knees down · Keep your heels close to each other · Do not place the toes on top of the other, instead right and left must be next to each other · Place your palms on your knees facing upward · Straighten your back and look forward
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Dandasana Formation of the posture · Sit down on the ground, or on a bed as per your comfort · Ensure that your back is erect · Stretch your legs out in front of you with toes pointed towards you · Tighten the muscles of your pelvis, thighs and calves · Place your palms beside your hips on the floor as this supports your spine and relaxes your shoulders.
33_dandasana.jpgDandasana Formation of the posture · Sit down on the ground, or on a bed as per your comfort · Ensure that your back is erect · Stretch your legs out in front of you with toes pointed towards you · Tighten the muscles of your pelvis, thighs and calves · Place your palms beside your hips on the floor as this supports your spine and relaxes your shoulders.
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Pranayama Technique - Udgeeth Pranayama Method · Sit in any comfortable pose (such as Sukhasan, Ardhapadmasan or Padmasana) · Straighten your back and close your eyes · Place your palms on your knees facing up (in Prapthi Mudra) · Inhale deeply and fill your lungs with air · While exhaling, form a circle with your lips and say "Oooooooommm" for as long as you can · Feel the vibration of the sound disseminate throughout your body Duration You may begin by practising this breathing technique for five minutes a day and gradually increase it with time.
44_udgeeth20pranayama.jpegPranayama Technique - Udgeeth Pranayama Method · Sit in any comfortable pose (such as Sukhasan, Ardhapadmasan or Padmasana) · Straighten your back and close your eyes · Place your palms on your knees facing up (in Prapthi Mudra) · Inhale deeply and fill your lungs with air · While exhaling, form a circle with your lips and say "Oooooooommm" for as long as you can · Feel the vibration of the sound disseminate throughout your body Duration You may begin by practising this breathing technique for five minutes a day and gradually increase it with time.
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Meditation Practice Be an observer of your flow of thoughts by not resisting them initially and letting them flow. Gradually, keep shifting your awareness to your breathing until you reach a point where your complete focus is on your inhalation and exhalation with your mind almost completely devoid of thoughts. Swaas Dhyan Formation · Sit in a comfortable posture (such as Sukhasana, Ardha Padmasana or Padmasana) · Place your palms on your knees facing up (Prapthi Mudra) · Straighten your back and close your eyes · The time you take to inhale and exhale should be in a ratio of 6:6, i.e., if you inhale in six counts, you need to exhale in six counts · Focus on your breath entering and then leaving your nostrils as you inhale and exhale. Disha/direction: Face towards East.
55_swaas20dhyan.jpegMeditation Practice Be an observer of your flow of thoughts by not resisting them initially and letting them flow. Gradually, keep shifting your awareness to your breathing until you reach a point where your complete focus is on your inhalation and exhalation with your mind almost completely devoid of thoughts. Swaas Dhyan Formation · Sit in a comfortable posture (such as Sukhasana, Ardha Padmasana or Padmasana) · Place your palms on your knees facing up (Prapthi Mudra) · Straighten your back and close your eyes · The time you take to inhale and exhale should be in a ratio of 6:6, i.e., if you inhale in six counts, you need to exhale in six counts · Focus on your breath entering and then leaving your nostrils as you inhale and exhale. Disha/direction: Face towards East.
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