How Yoga can improve your Sleep Quality? Lets see..

"Peace is the result of retraining your mind to process life as it is, rather than as you think it
should be."

Now-a-days mental peace and happiness is an indispensable requirement of the working society. A sound sleep is among the criterias that gives relaxation to both body and mind. Sleep is a vital element of everyone’s routine and a crucial part of a healthy lifestyle. Various studies reveal that sound sleep improves attention, behaviour, memory and overall physical and mental well-being.
The following yogasana can help to enjoy a peaceful and great sleep:

1.Standing forward bend pose

(Hastapadasana)

★ Stand with your feet together and hands at the side.

★ While inhaling, raise both your hands from the front above your head.

★ While exhaling, bring the your hands down to touch your toes or ankles keeping your knees

straight.

★ Suspending your breath, keeping your knees straight, try to touch your forehead to the

knees.

Benefits:–

★ This pose stretches the back muscles, makes the spine supple and invigorates the nervous

system by increasing blood supply.

2. Cat stretch pose (Marjariasana)

★ Start on your hand and knees in a neutral spine position. Make sure your knees are set

directly under your hips and wrists, elbows and shoulders are in line.

★As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink

towards the floor

★As you exhale, round your spine toward the ceiling, making sure you keep your shoulders and

knees in position. Release your head toward the floor, but don’t force your chin toward your

chest.

Benefits:–

★ An excellent stretch for making the spine flexible

★ It also massages the digestive organs and improves digestion, helping you sleep well.

★ It also improves blood circulation and relaxes the mind.

3. Child Pose (Shishuasana)

★ Fold the torso over the legs with the arms extended by the sides, and rest the forehead on

the ground.

Benefits:–

★ This pose helps to calm the nervous system and aids you in sleeping peacefully.

4.Corpse Pose (Savasana)

★The final resting pose at the end of almost every yoga practice.

Benefits:–

★ It helps you realign the body's natural balance as far as a calm, restorative state of mind

goes . It is beneficial for sound sleep.

Inadequate sleep pattern may lead to serious health problems like obesity, depression and lack

of concentration.

The Recommended Amount Of Sleep:

Children 1-2 years old: 11-14 hours
Children 3-5 years old: 10-13 hours
Children 6-12 years old: 9-12 hours
Teenagers and Adults: 8-10 hours

Apart from these a well-maintained lifestyle, healthy food and meditation can also helps in good
sleep. So keep going with these habits.

- SHRADDHA SUMAN DAS, Yoga Representative, Batch 2024