Many of us find it difficult to fall asleep, and we often find ourselves tossing and turning in an attempt to catch up on sleep. According to several studies, more than a third of Indians experience occasional bouts of insomnia, which is defined as difficulties falling asleep. The good news is that a simple yoga session can aid with sleep pattern regulation. Yoga does not have to be a high-intensity, blood-pumping workout. In reality, the extremely subtle and minute adjustments brought about by the postures to your body are some of the most beneficial aspects of a mild yoga practice done at home.

Yoga Asanas for a Better Night's Sleep

Here are a few yoga asanas to attempt if you're suffering from insomnia:

1. Forward Bend While Standing (Uttanasana)

Standing with your feet approximately 6 inches apart, fold your chest to the ground, reaching for the flat surface, or consider bending the arms and grasping the opposing hand to the other elbow to achieve this position. Along with helping to relieve headaches and sleeplessness, this yoga position is also beneficial for reducing anxiety levels. You must swing a bit sideways and inhale while performing Uttanasana. To alleviate any tension, bend your knees as far as possible. The stiffness in the legs and hips will gradually dissipate.

Plow Pose No. 2 (Halasana)

It is suggested that you stay in the plow stance for 1 to 5 minutes to assist you to fall asleep quickly. Simply lie down on your back and slowly raise your legs above your head, then to the flat area behind you. Your hands must either be on your back for support or on the floor while doing so. You may give your body a fresh lease on life by reversing the blood flow.

The cat stretch (Marjariasana) is an excellent stretch for supplying the spine. It also softly massages the digestive organs and aids digestion, allowing you to have a good night's sleep. It also improves blood circulation and reduces the risk of heart disease.

3. Pose of a child (Shishuasana)

This posture is the most relaxing stretch for the back, and it also helps to quiet the nervous system, allowing you to sleep well.

Pose 4: Legs Up The Wall (Viparita Karani)

This simple yet effective position, practiced against a wall, provides incredible nighttime relaxation and anxiety reduction. It is recommended that you stay in the posture for up to 5 minutes, with your eyes closed and a relaxing eye cushion if necessary, for the optimum results. When the legs are turned upwards, the blood is allowed to flow back down to the heart. This yoga stance has a relaxing effect on the body.

5. Pose of a Dead Person (Savasana)

With a modest corpse stance, you must put your body into sleep mode, focusing your attention on the body and inhalation, and so letting go of the day's cares. By focusing on the mind and becoming awake, you may shift your attention away from the scenario that is causing you anguish and worry, allowing you to sleep comfortably.

6. Butterfly in a reclining position (Supta Baddha Konasana)

This is little more than a variant of the fundamental butterfly yoga stance, and it can help the body relax. You must lie flat on your back, either on your bed or on a mat, and gradually bring your feet together, spreading your knees out in a diamond form. After then, place one hand over your heart and the other over your stomach. Inhale deeply while watching the inhalation flow in and out of your body.

A vicious cycle of sleep deprivation and rising stress might occur. We often have trouble going asleep because we are irritated or apprehensive, and this, along with the fact that we did not get enough sleep the night before, causes us to be irritable the next day. This is where yoga takes his first steps. The above-mentioned operational yoga asanas, when combined with calming movements, reduce stress levels, relax the mind, and relieve physical tension, making them an efficient and natural nap treatment.