Scientific studies and researches have proven that consistent practice of Yoga via meditation and asana or body postures can prevent and cure both the root cause of sleeplessness and its adverse effect on the body.
There are many postures and breathing exercises in Yoga that help improve the quality and quantity of night sleep. Controlled and rhythmic breathing exercises also known as Pranayama help in treating insomnia, stress, depression, headaches, and anxiety. Some of the widely practiced breathing techniques are Anulom Vilom, Chandra Bhedana, Kapalbhati, and Bhramari.
This synchronization and repetition of breathing triggers the vital organs to send signals to the brain and body to gradually reduce the pace of its functions and activities. With calming of the body and mind the process of falling asleep is accelerated and effortless.
Marjariasana also known as Cat and Camel pose helps improve digestion as well blood circulation within the body whereas Shishuasana or Child posture relaxes the spine and the nervous system to ensure a peaceful sleep. There are times when you feel exhausted but are unable to fall sleep because of tiredness and body aches resulting from the physical exertion done during the day.
In this situation performing the Baddhakonasana or Butterfly pose will help stretch the fatigued muscles and provide relief from aches to sleep better. Alternately the Viparitakarani asana improves blood circulation to brain to relieve tiredness of legs and mild headaches.
Beginners must note that experts always emphasise that Shavasana also known as Corpse pose must be the first and last asana in the sequence as it helps improve concentration and relaxes the entire body prior to and post workout.
Today, Yoga is globally accepted as an alternate remedy to treat sleep disorders caused due to stress, improper blood circulation, indigestion, fatigue, headaches, depression, anxiety, and an irregular body clock.
As Yoga provides a holistic approach to treating sleep orders it should be an integral part of one’s daily sleep routine.