5 asanas to do in bed before sleep

People these days complain a lot about not getting enough sleep or being unable to fall asleep even after being physically drained. Either there is discomfort while lying down or the mind is wandering.

Yoga techniques help to relieve this discomfort and induce calmness, ensuring a good night’s sleep.Here are the 5 asanas best practiced in bed for a sound sleep. Keep a minimum gap of 2 hours between dinner and sleep because these asanas are to be practiced after 2 hours.1. VajrasanaVajrasana is the only posture that can be practiced after a meal. It improves blood circulation to the abdominal region thus improving digestion. Sitting in Vajrasana for 5 to 10 mins after dinner, provides ease in all digestion-related problems like acidity, constipation and helps you sleep peacefully.

It will also help relieve severe lower back discomfort, after a long tiring day of sitting at work.● Sit in a kneeling position on the bed or mattress, toes touching each other and the heels apart.● Lower the body and sit comfortably on the hollow formed.● Keep the body erect and the abdomen held in normal contour.● Place the hands upon knees with palms facing downwards.● Close the eyes and passively observe the breath2. YashtikasanaYashtikasana is an excellent technique that helps in an overall relaxation of the body and mind.

It provides adequate stretch to the spine that helps in alleviating back pain. It facilitates maximum stretching of the body, providing relief in muscle tightness and discomfort that prevents us from getting good sleep.● Lie on the back with legs fully extended, feet together, and hands at the sides, palms facing down.● Raise both the hands together above the head on the ground, stretching them.● Simultaneously, toes pointing downwards away from the body as if the upper body is pulled upwards and the lower body downwards with the stomach stretched between.● The stretched position should be held for six seconds. Relax hands and toes, not returning to the starting position but retaining the hands above the head on the floor.● Repeat the stretching 4 to 5 times, pausing for three seconds in between each round.3. ViparitkarniViparitkarni provides the wholesome effects of gravity. It benefits the various organs of the body above the waist, including the vital endocrine glands. There are favorable changes due to the increased interchange of blood in the upper part of the body.

It provides excellent stretch in the neck, torso and legs.● Lie down on the back with hands on the sides. Now exhaling, slowly raise the legs up. Hold the body with hands on the back for support.● Stay in this pose from a few seconds to a maximum of 2 minutes depending on comfort level with normal breath.● Inhale and gently lower the hips with the support of hands.4. Leg lift in DhradasanaLower body muscles get stiff and experience back pain, knee pain, or foot pain due to long sitting hours.

Along with sitting, improper posture, wrong footwear, or even uncomfortable chairs can aggravate these problems. This simple exercise of lying in Dhradasana stretches the inner thigh muscles and relieves tension from the legs.● While lying in Dhradasana lift the left leg one foot higher and hold for 10 counts.● Similarly, keep lifting the leg one foot higher until the leg is perpendicular to the body.● Then bring the leg down gently.● Repeat with the other leg. Do the cycle 3 to 5 times.5. Reclined BhadrasanaReclined Bhadrasana helps to calm the mind as well as improves blood flow to the lower body. This simple stretch also provides an intense stretch to the thigh muscles and relieves discomfort.● Lying down, bend both your legs inwards at the knees and join the soles of the feet.● Press the knees down towards the floor with the hands.● Interlock the fingers and put hands on the stomach and practice normal breathing.After completing these asanas, lie down in a Shavasana and prepare to sleep. This will relieve physical or mental fatigue. Shavasana induces a meditative effect. It invigorates the entire body and mind, ensuring you wake up fresh and energetic. Consciously relax one body part at a time. Once completed relaxing the entire body, maintain this relaxed state for about 10 to 15 minutes.All of these yoga poses, along with deep, conscious breathing, will help to calm the thoughts and let go of tension. Induce a good night's sleep and feel the difference.Authored by: Dr Hansaji Yogendra, The Yoga Institute