World Sleep Day 2023: Increasingly, people are realizing the importance of good sleep when it comes to one's health, both physical and mental. Just like eating and exercising, maintaining a solid sleep schedule is important to keep health issues in check and lead a balanced life. In today's fast-paced world, sleep is often compromised thanks to our lifestyle, thus leading to several health problems. Himalayan Siddhaa Akshar, founder, Akshar Yoga Institutions, Himalaya Yoga Ashrama, World Yoga Organisation, shares, "Manage your sleep schedule and aim for 6 to 8 hours of sleep each night. You'll feel good about it in your heart. To keep all of the body's functions and organs functioning properly, the body requires enough sleep for rest and recovery. By doing this, stress - the primary cause of many diseases - is avoided."


Yoga Asanas To Sleep Better


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Sleep disorders like insomnia can prevent the body and mind from getting the rest they need, which can lead to a number of issues. "They can have undesirable side effects ranging from small to large, such as irritation, lethargy, and lack of productivity, exhaustion, stress, depression, and weight gain," Himalayan Siddhaa Akshar says.


He adds, "Obtaining enough sleep improves your memory, lowers your risk of cancer, helps you lose weight, and gives you more energy and alertness. Here are a few straightforward asanas and meditation techniques that can relieve insomnia and aid in getting the rest you need."


1. Balasana – Child’s Pose


Formation of the posture:


· Gently rest your knees down


· Sit the pelvis down on the heels


· Rather than placing the toes on top of each other, right and left (big toes) must be next to each other


· Stretch your arms out to rest your forehead down



2. Sukhasana – Happy Pose


Formation of the posture:


· Sit straight in any seated position


· Put both legs out


· Cross your legs one on top of the other


·  Place your palms on the knees



3. Vajrasana 


This yoga pose can be done right after consuming a meal.


Formation of the posture:


· Gently rest your knees down


· Sit with the pelvis down on the heels


· Keep heels close together and palms on your knees facing up


·  Straighten your back and look forward



Also read: World Sleep Day 2023: 5 Foods You Must Avoid Eating At Dinner To Ensure Quality Sleep - Check Complete List


World Sleep Day 2023: Meditate For Good Sleep


Apart from asanas, Himalayan Himalayan Siddhaa Akshar suggests 'Siddhohum Kriya' to beat stress and fight poor sleep.


There are 5 steps to practicing the Siddhohum Abhyas, the Disha (direction) to face is east. This practice is ideal when done during sunrise, and each step is to be held for 1 minute.


1.  Samasthithi


Formation of the posture


· Stand straight with your spine aligned and in an erect posture


·  Keep your arms beside,  your palms turned outward


·  Gently close your eyes


Breathing Methodology: Softly inhale and exhale


2. Aarambh Pranama


Formation of the posture


· Join your palms in front of your chest in such a manner that your elbows are aligned with your wrists.


· Gently close your eyes and bow down


Breathing Methodology: Inhale as you join your palms and gradually exhale as you bow down


3.  Prapthi Stithi


Formation of the posture


·  Stretch your arms up straight and spread them at a 45-degree angle and turn your palms inward


·  Gently close your eyes


Breathing Methodology: Inhale as you raise your arms up and gradually exhale as you open them


4.  Krythyastha


Formation of the posture


· Place your right palm first on your Hriday Chakra and cover it with the left palm


· Gently close your eyes


Breathing Methodology: Inhale as you raise your arms up and gradually exhale as you open them


5.     Pranam (Samapan) Stithi


Formation of the posture


·       Join your palms in front of your chest in such a manner that your elbows are aligned with your wrists.


·       Gently close your eyes


Breathing Methodology: Inhale and exhale