Published By: Admin

International Yoga Day: Yoga Routine for Better Sleep amidst Hectic Work-life

In this International yoga week, focus on giving yourself proper rest!

Nearly 30-40% of adult population remain sleep deprived nowadays! Is this relatable to you also? In this hectic times, personal and professional works can make anybody sleep deprived. Insufficient sleep can lead to serious consequences including cardiovascular diseases, obesity, diabetes, impaired cognitive function, weakened immunity, increasing stress, anxiety and depression.

There are numerous solutions to it, the most popular one is taking sleep-inducing medicines, which may harm your body badly. For some patients, it becomes an addiction. However, there is a healthy solution to this sleep deprivation, i.e. yoga. Not only for maintaining a healthy body, yoga can potentially treat sleeping cycle issues and lack of sleep. Following are few examples of yoga which can effectively induce rest or sleep.

Child pose (Balasana):

This yoga involves rotator muscles, hamstrings, and spinal extensors releasing stress. If you are suffering from tiredness, extensive workload, and fatigue, you should practice this. Child pose can treat neck pain too. 

Start kneeling on the floor, and gently lower your torso portion forward until your forehead touches the ground. Now, extend your arms alongside your body and hold this pose for a few deep breaths.

Legs-Up-the-Wall Pose (Viparita Karani):

Almost all body organs get stimulated by this yoga step. Daily practice of this yoga helps in reduction of blood pressure and sugar levels. The blood circulation also gets stimulated which help in detoxification. 

To start with, lie on your back near a wall. Now, extend your legs upward while resting them against the wall. Maintain your arms relaxed by your sides, palms facing up.

Standing forward bend (Uttanasana):

Start with standing on your feet hip-width apart. Now, slowly hinge forward from your hip region to allow your upper body to gradually fold over your legs. While your head and neck hang heavy, gently grasp opposite elbows with your hands. This is an effective tension-releasing yoga.

Seated Forward Bend (Paschimottanasana):

Sit on the floor while keeping your legs extended. Now, inhale to lengthen your spine, followed by exhaling as you fold forward from your hip region to reach for your feet. This yoga is effective to calm your mind.

Cat-cow pose (Marjaryasana-bitilasana):

This yoga is a combination of two poses. Starting on with hands and knees, inhale while arching your back as well as lifting your chest. This is regarded as cow pose. Now, exhale as you round your spine and tuck your chin to your chest. This is known as cat pose.

Reclining bound angle pose (Supta baddha konasana):

Start with lying on your back with the soles of feet together and knees bent. Now, allow your knees to fall open to the sides. Keep your hands on your belly region. You can also let your hands rest by your sides. Breathe deeply to release stress.

Corpse pose (Savasana):

This is probably the easiest yoga of all. You just need to lie flat on your back. Extend your arms and legs comfortably by your sides. Now, close your eyes and allow your body to relax. This releases stress and reduce any distractions.

Do not practice these yoga if you are facing any serious health injury or recently undergone surgery. Seeking professional guidance would be a smart move. Before starting these, you may consult with an expert too.