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Yoga for Good Night Sleep

Insomnia is a sleeping disorder basically characterized by inadequate time of good quality sleep. Insomnia can be primary or secondary. Insomnia is caused by stress, anxiety, depression and incidences of loss. On the other hand, secondary insomnia is failure to maintain the sleeping state due to certain illnesses such as asthma, arthritis, heart failure, and sometimes, effects of pain medications.
What is sleep and why is it important?
In the dark, our pineal gland secretes the hormone called melatonin, which is responsible for inducing sleep. Sleep is a building process that restores the body's energy supplies that were depleted through the day's activities. It is a time to replenish mental energies, emotional energies, and spiritually connect with our higher self.
Nowadays, yoga is one of the most famous practices to relieve stress, get a good night sleep, and be healthy.
Yoga became a system of breathing and body movements to relieve stress. Yoga does not relax the body; it also wakes it up through flexibility. The practice of yoga involves the whole body as breathing, concentration and movements are all related. After all the contortions and poses, the body relaxes with corresponding slow heart rates. As these events happen, muscle contractions diminish and they begin to relax.
Yoga really helps to get a good night sleep with yoga's stimulatory effect on the brain and the whole nervous system. Yoga allows better blood circulation in the brain which normalizes the sleep cycle. Furthermore, yoga promotes elimination of toxins from the body that revitalizes the whole body until the cellular degree. With breathing exercises, more oxygen enters the body and promotes a mind free from troubles.
Practice the postures given below regularly and see the results for yourself. 

  • Stand straight, feet together.
  • Exhale and bend forward from hip.
  • Place your palms on the floor and your head on your knees.
  • Keep your knees straight.
  • Breathe normally.

Bharamari Pranayama                

  • Sit on the hells with back and neck straight.
  • Close your eyes and relax. Gently insert your thumbs in your ears and place the fingers on your face as shown.
  • Inhale deeply as you count 1-5.
  • Chant M-kar like honey bee as you slowly exhale slowly through the nose. Listen to the sound vibrations in your body and feel the head, eyes and face relax.
  • Repeat 5 times


  • Lie flat on stomach, legs together, arms beside the body, chin on floor
  • Bend both knees.
  • Reach for your toes or ankles and grip them firmly.
  • Inhale and raise your upper body while tensing the leg muscles and pushing your feet backwards.
  • Hold for 10-20 seconds.
  • Exhale and slowly release the legs and come down.


Child's pose relaxes the back and neck, while gently stretching your spine. It also provides a gentle massage to abdominal organs leading to greater relaxation.

  • Kneel down and sit back towards your heels as much as you can
  • Fold forward from the hips, bringing your upper body to your thighs and your forehead to the floor
  • Place your arms on the floor next to your legs with your palms up
  • Breathe into your belly, allowing it to expand into your thighs as you inhale and relax as you exhale
  • Remain in this position for 8-10 breaths
  • Raise your upper body and return to kneeling position

The body needs this time to understand the new information it has received through practicing yoga. Even though Savasana is a resting pose, it’s not the same a sleeping! You should stay present and aware during the five to ten minute duration of final relaxation.

  • Lie Come to down on the back.
  • Let the feet fall out to either side.
  • Bring the arms alongside the body, but     slightly separated from the body, and turn the palms to face upwards.
  • Knees into the
  • Relax the whole body, including the face. Let the body feel heavy.
  • Let the breath occur naturally.
  • To come out, first begin to the deepen the breath. Then move the fingers and toes, awakening the body.
  • Bring the chest and roll over to one side, keep the eyes closed.
  • Slowly bring yourself back up into a sitting position.


These yoga asanas have beneficial effects on the nervous system, and the brain. Certain yoga asanas increases the blood supply to the sleep center in the brain, it normalizes the sleep cycle.
Yoga asanas will make you fall asleep sooner and improve the quality of your sleep so that you need less. You will have a more restful sleep because of the relaxing aspect of yoga and the subsequent relieving of stress, tension and fatigue.
The practice of breathing allows for more oxygen in the body providing clarity in the mind.
Daily practice leads to a deeper and more restful night's sleep.
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