Yoga Asanas for Good Sleep

Breathing techniques and movements to induce relaxation

Tension which has built up through out the day can lock up your upper body and shoulders, neck and head. When your neck and shoulder muscles are tight, you cannot fall asleep easily as relaxed muscles are essential for this. Practice these simple relaxation techniques to help you sleep peacefully.


Caution: Those with cervical problems should avoid Exercise 3.


Exercise 1









(i) Sit with your legs stretched out, and keep your back straight. Bend one leg; place the ankle on the opposite thigh close to the groin. Bend the other leg and place the ankle on the thigh of the bent leg, close to the groin


(ii) Interlock your fingers at chest level, with the palms facing towards you, and keep elbows at same level


(iii) Inhale deeply as you turn palms out and slowly stretch your arms out in front


(iv) Exhale through the mouth as you turn palms in and slowly bring palms back to the starting position


(v) Repeat five times.
Exercise 2:














(i) Repeat steps one and two of the first exercise


(ii) Inhale deeply as you turn palms out and slowly stretch your arms, shoulders and chest upwards


(iii) Exhale through the mouth as you turn palms in, and slowly bring the palms back to the starting position


(iv) Repeat five times.




Exercise 3:



(i) Repeat step one of the first exercise


(ii) Place your hands on your knees


(iii) Slowly move the head as far back as comfortable. Do not strain


(iv) Slowly bring the head up and move it forward so that the chin touches the chest


(v) Repeat five to 10 times.




Exercise 4:

(i) Sit back on your heels

(ii) Place your palms on your knees

(iii) Keep your back straight, and close your eyes

(iv) Hold this posture for five minutes.

This is also called vajrasana which has digestion benefits also along with others. This will also build confidence and help to enforce the flow of blood towards head.

Exercise 5

(i) Sit in the padmasana position. Sit with your legs stretched out, keeping your back straight

(ii) Bend one leg; place the ankle on the opposite thigh close to the groin. Bend the other leg and place the ankle on the thigh of the bent leg, close to the groin. Place your hands on your knees

(iii) Bend the forefinger and middle finger of your right hand. Close your eyes and practice deep breathing

(iv) Close the right nostril with the thumb, and place the ring finger between the eyebrows and inhale to the count of five

(v) Close the left nostril with the ring finger. Hold your breath till you complete 10 counts

(vi) Raise the thumb to between the eyebrows, exhale slowly through the right nostril till you complete 10 counts

(vii) Now: breathe in again through the right nostril to a count of five. Close the right nostril with the thumb and hold your breath for 10 counts. Place the ring finger between the eyebrows and exhale through the left nostril for 10 counts

(viii) Repeat the complete cycle for two to five minutes.

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