Yoga Positions To Rest Better

Thanks to relaxation and meditation exercises, yoga activates the parasympathetic system and stimulates the release of serotonin, melatonin and alpha brain waves, thus promoting a deep and regenerating rest.
Yoga positions for better rest

Anyone who has had a long, stressful day will know that it is not easy to relax and fall asleep at night. Fortunately, yoga is a discipline that calms the mind and can also help you sleep well. That’s why we want to teach you the best yoga positions to rest better.

What is Yoga?

Yoga position.
Yoga seeks the connection between body, mind and soul to connect with the Self in a harmonious way.

Yoga is a physical, mental and spiritual discipline with millions of followers around the world. Numerous studies have shown its benefits for the integral well-being of the person ; even the United Nations recommends it for the optimal health of the general population.

Although it originated in India thousands of years ago, today it is practiced in various ways in many parts of the planet. Yoga, a Sanskrit word meaning “union”, symbolizes the connection between body, mind and soul. This discipline seeks holistic benefit through meditation, concentration and postures.

Yoga positions for better rest

Thanks to relaxation and meditation exercises, yoga activates the parasympathetic system and causes the release of serotonin, melatonin and alpha brain waves, promoting a deep and regenerating rest.

1. Chandra Bhedana (moon breath)

Chandra Bhedana Yoga Position.
The air that passes through the nostrils is linked to a different type of energy.

The left nostril is associated with the cooling energy of the body, while the right nostril is associated with the heat energy. Breathing through the left nostril helps to clear the mind of stress.

Traditionally, breathing is believed to massage sleep-related organs. These, therefore, send messages of relaxation to the mind so that it can fall asleep more easily.

  • First of all you have to sit in a comfortable position.
  • Then, with your right thumb, press the right nostril and inhale through the left nostril.
  • Release the right nostril and press the left nostril with the ring finger; breathe through the right nostril.
  • Continue like this for 1-3 minutes.

2. Yoga positions to rest: Padangusthasana (posture of the big toe )

According to traditional yoga beliefs, this pose stimulates the liver and kidneys by activating the parasympathetic nervous system, which is responsible for releasing tension and putting the body at rest.

  • Stand with feet apart at hip height.
  • Gradually lean your upper body forward slowly, without losing your balance.
  • Firmly grasp the toes of the feet with the index, middle and thumb of both hands.
  • Bend your elbows, extend your upper body down, lower your head, and relax both your head and neck.
  • Finally, breathe deeply and continuously for 1-3 minutes.

3. Agnistambhasana (position of the wood log)

Yoga Agnistambhasana Position.
With this position you can relieve tension in the hip and lumbar area.

By loosening the hips, the body will respond by releasing the tension of the other muscles and organs and preparing the body for the moment of rest.

  • Extend your left leg forward and bend it 90.
  • Place the right foot on the left knee so that the right leg rests on the left.
  • If this position causes pain in the hip joint, bring the left foot closer to the pelvis.
  • Bring your hands forward as you exhale as you increase the stretch.
  • Maintain the position for about 1 minute and alternate legs.

4. Yoga postures for better rest: Uttana Shishosana (extended puppy pose)

To counter the effects of long hours spent behind a desk, this passive back stretch is ideal. It improves blood circulation, as well as relieving tension and opening the shoulders.

According to tradition, the gentle massage caused by the contact of the forehead with the floor also stimulates the pituitary gland, which controls melatonin and the body’s sleep cycle.

  • Begin by standing on all fours (knees separated just below the hip).
  • Keeping your hips aligned with your knees, bring your hands forward.
  • Then, keep your elbows raised while resting your chest, and keep your face down.
  • Massage your forehead from left to right to ease facial tension.
  • Hold the position for about 1 minute and release by bringing the hip back.

5. Viparita Karani (legs against the wall)

Viparita Karani among the Yoga positions to rest better.
This position is ideal for strengthening the circulation of the legs and draining them.

This passive position  allows us to focus on conscious relaxation of stretching, preparing the mind for sleep. In addition to this, it promotes the circulation of the legs and rejuvenates the circulatory system.

  • A support or support must be placed 10 centimeters from the wall.
  • Place the sacrum on the support so that the buttock bones occupy the space between the support point and the wall.
  • Bring your arms to your sides with your palms facing the roof.
  • Maintain this position for 5-15 minutes

6. Visualization

Throughout the day we must be attentive and aware of the environment around us. In this way, the brow chakra remains activated.

In the evening, the energy decreases and the attention goes down to the neck area. If you imagine a golden sphere at the level of the throat, you get a harmonious feeling of peace and tranquility.

  • First of all you have to sit in a comfortable position.
  • Place your palms at chest height.
  • Concentrate and relax.

We hope these yoga poses will help you rest better. However, remember that there are many other postures that can help you relax and improve your rest.

The ideal is to try them all and observe how the body and mind react. This way, you can establish personal routines that will help you rest better each day.

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