Yoga is an ancient Indian tradition. Yoga in Sanskrit means addition. It is a union between individual consciousness and universal consciousness. There are many types of Yogic Practices. The postures (Asanas) are a part of it not the whole of it.
The union can be made by meditation. So, in this article when I mention Yoga, I include meditation and the postures.
Many positive effects were noted in regular doing yoga persons, including weight loss, mental relief, relief in pain, emotional health, and also in improving sleep.
You can use yoga as a tool to improve sleep but need to create a daily schedule for doing this, then it will surely help you to improve your sleep.
In this following part of the article, you find the posture, which helps you to improve sleep. You need a bolster, a block, and a blanket to perform these yoga postures (Asanas).
Utthan Pristhasana (Lizard Pose)
Down to dog position and put your hand on the block. Take your left foot between the hand and down your right foot knee to the mat.
Make an outer edge on your mat by the left foot. After a minute change the condition of the foot from one to another. And breathe air at least 15 times. This posture helps you to improve your sleep.
Standing Half Forward Bend at the wall (Ardha Uttanasana)
Stand apart from the wall, at least 3 to 4 feet. Join your legs and stand straight. Down the upper part of your body, above the hip.
Push on the wall and make an L shape or make a 90-degree angle with your body. Continue breathing and make a push on the wall.
Salabhasana (Locust Pose)
Lay down on the mat from your belly side, and clasp your hand behind the back. When you inhale, lift your chest without movement in your other parts of the body.
And then down your chest with exhaling the air. Repeat same activity 5 to 16 times, this may take 1 to 2 minutes.
Uttanasana (Standing Forward Bend)
With exhaling the air start bending down your upper part of the body from the hip. Make sure your hand touches the elbow of other hands, looks like a crown on your head.
And then reverse the same process slowly but now with inhaling the air.is poster help you to reduce your back, hip pain and also recommended for improving sleep.
Repeat this step at least 20 times for better results.
Prasarita Padottanasana (Wide-Legged Standing Forward Bend)
Stand with your legs and fingertips, bend your elbow, and spread your hand wide. Make sure your forehead is placed on the block. Make sure your legs are 4 to 5 feet apart.
When you inhale down your chest and in the exhalation process make your chest up, Prasarita Padottanasana helps you to remove stress and relax your body, which helps to improve your sleep.
To see better results do at least 20 breaths of this yoga
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Janu Sirsasana (Head-of-the-Knee Pose)
Sit on the mat with feet extension position. Join one of your feet to the other feet’ inner thigh.
Touch toe of your feet, which was extended. If you face any problem in doing as a new in yoga or for your belly fat, you can use a block to rest your head.
In the whole process make sure your extended leg touches the ground. Switch down when you exhale, and up when you inhale.
Do the same process with your second leg and repeat this at least 20 times, for beginners you can adjust it to 15 times.
Paschimottanasana (Seated Forward Bend)
This is hard for beginners so you can skip paschimottanasana and in place of paschimottanasana you can repeat Sirsasana, help your body flexible, and after 2 to 3 weak of experience, you can go to Paschimottanasana.
Extend both of your legs and join your legs. Take a folded blanket and sit on it with half part of your hip. Hold your feet or shins. When do this down and hold your shins with exhale the breath, and up with inhaling the breath.
This can help to shape your belly and relax your muscle when they get stretched, and this yoga also helps you to improve sleep.
Supta Baddha Konasana (Reclining Bound Angle Pose)
Take a bolster and place it down to your sacrum or back. Touch your feet sole and bend the knees. Relax your knees and take a blanket down to your head.
The blanket helps your head above the heart which improves blood circulation. In the whole process take a slow and deep breath, and relax your body at least complete 40 breath.
Parsva Upavistha Konasana (Side Seated and Wide Angle posture)
Sit with wide extended legs. Take a block and place it inside of your right shin. Take support with fingertip press in the ground.
Inhale and lengthen your spinal cord, take a rest of your head when you stand it in a block, do the reverse with exhaling the breath.
Supta Virasana (Reclining Hero Pose)
Take a bolster down to your sacrum and sit with your shin. Make sure your ankle is separated and sit between them. This is a relaxing position. You can place a blanket down to your head for extra support.
Make sure this position up to 3 minutes at least.
Supta Padangusthasana (Reclining Big Toe Pose)
Lie on the ground with your back. Inhale and up your right leg and make an angle of 90 degrees between your legs. You can access this process using your hands. You can pull your leg from the thigh using your hand.
Hold your breath for 3 to 4 seconds and change your legs. This brings you comfort in your muscle which improves your sleep.
Savasana (Corpse Pose)
In this posture, you need to lay with your back make your hand and feet straight. In this asana, you need to take a deep and slow breath.
Setu Bandha Sarvangasana (Bridge Pose)
Start this posture with lay with your back, and make a 90 degrees angle between shin and ground. In this condition, you need to adjust your knees and place a block down to your waist.
Now open your arms in an acute position, then lift your chest.
Viparita Karani (Legs-up-the-Wall Pose)
In this posture, sit near a wall. Half of your part down to waist join with wall and left join with the ground. This posture makes 90 degrees with the help of a wall and ground. You need to open your hand straight, and don’t separate your legs.
And take a rest.
Siddhasana, variation (Adept’s Pose, variation)
Sit on the blanket, and cross your ankles. Take your right hand behind you for external support and your left hand forward to you.
Inhale a deep breath and change the side with exhaling the air.
Siddhasana (Adept’s Pose)
Sit properly with crossing your ankle. Join your first fingertip with your thumb, and rest your hands on your knees. Take a slow and deep breath, inhale and exhale.
This yoga asana helps to relax your brain and improve your IQ level and also helps to improve your sleep.