International Yoga Day 2023: Yoga asanas to handle sleep problems
Sleep deficit and problems have gotten extra frequent in individuals internationally than ever earlier than. India is the second-most sleep-deprived nation on the planet, with a mean particular person sleeping for seven hours and one minute, in keeping with a 2019 research carried out by the US-based agency Fitbit throughout 18 international locations. 50 to 70 million Americans endure from persistent sleep points which impacts day by day functioning and impacts long-term well being. Stress and fast-paced life are a number of the components that could possibly be affecting our sleep. Yoga may help enhance sleep quality by easing stress and enjoyable the physique and thoughts to organize them higher for relaxation. There are asanas, pranayama and meditation practices that may assist you sleep nicely daily. (Also learn: International Yoga Day 2023: Quick Yoga asanas you can easily do to beat stress)
On the event of International Yoga Day, Dr Hansaji Yogendra, Director, The Yoga Institute and President of the Indian Yoga Association suggests Yoga asanas that assist handle sleep problems or enhance high quality of sleep.
“In the modern times, sleep disturbances are becoming common due to challenging professions, work stress, or other health and lifestyle factors. Yoga is an effective pathway towards the restoration of deep sleep and managing insomnia. It has the power to delicately soothe the wearied mind and body into a serene slumber,” says the Yoga professional.
1. Surya namaskar
This fluid sequence of poised postures, if practiced slowly within the night, pays homage to the resplendent vitality of the solar, seamlessly channelling it inward. Each motion inside this sleek dance between energy and give up gently elongates the limbs and invokes the discharge of pent-up stress.
2. Yashtikasana
This Stick Pose, in its resolute stillness and mild stretch, provides a way of quietude to the physique and thoughts. The meditative rhythm of the stretches function a harmonizing drive, compelling the body-mind complicated to relinquish its restlessness
3. Bhadrasana
In its auspiciousness, this pose is akin to the fragile unfurling of petals. It slowly releases stiffness, strengthens, and stretches. It provides respite to fatigued muscle tissues and regularly eases the knots of stress within the decrease physique.
4. Bhramari
The Bee Breath resonates as a hymn of profound serenity at bedtime. This apply gently leads the weary thoughts away from the chaos of the world. As one harmoniously emulates the drone of a bee, the vibrations drown out the cacophony of disquieting ideas.
5. Abdominal respiratory
This rhythmic symphony of the breath orchestrates every inhalation and exhalation. The regular rise and fall of the stomach function a lullaby of solace, entrancing the thoughts right into a state of profound leisure
“These asanas and pranayama enhance melatonin levels which leads to a peaceful state of mind that naturally helps promote sleep. These techniques work wonders in relaxing the nervous system to easily manage insomnia and restlessness during the night,” says Dr Hansaji Yogendra.