Is stress keeping you awake at night? These five yoga steps will help you sleep better

If you’re under stress because of the overload of work and insufficient rest, regular practise of yoga can become your new stress buster.


Representational Image (PHOTO: Pixabay)

The year 2020 has been quite a challenge to many the world over. Whether it was the transition from in-person to online activities or keeping up with new health safety guidelines, countless people had trouble adjusting to the new way of living due to the corona pandemic. If you're feeling a lot of stress out as 2020 comes to an end, you may be in need of some relaxation. So how about we take some time for ourselves in New Year 2021?

However, one of the best ways to beat the stress is not new, but rather an ancient practice: Yoga. Practising yoga lowers your blood pressure and relieves symptoms of depression and anxiety. It is not only a great stress reliever but is also effective in releasing physical tension. If you’re under stress because of the overload of work and insufficient rest, regular practise of yoga can become your new stress buster, especially if you choose the right poses. Light and simple poses are the way to go if you're looking for a restorative routine. This type of yoga may improve stress and overall well-being, according to research.

Here’s top five yoga asanas that will help reduce stress and anxiety and sleep better

1. Sukhasana (Easy pose)

Sukhasana will lengthen your spine and open your hips. It will help you calm down and eliminate anxiety. It will also reduce the mental and physical exhaustion.

How to do it: Start by sitting down with your spine straight and legs extended in front of you. Now, bend your knees and bring your left foot under your right knee and your right foot under your left knee. Keep your palms on your knees. Align your head, neck and spine. Gaze ahead and pay attention to your breathing. Stay in this position for 60 seconds and then change the crossed legs.

2. Balasana (Child’s pose)

Balasana is beneficial for your lymphatic system and nervous system. It will calm your mind and release stress. It stretches your thighs, hips and ankles. It relieves neck and back pain.

How to do it: Start by kneeling down and sitting on your heels. Now, bend forward till your chest touches your thighs. Let your hands rest on the side. Hold this position as long as possible and breathe deeply.

3. Paschimottanasana (Seated forward bend)

Paschimottanasana will stretch your spine, hamstring and lower back. Apart from relieving stress, this pose will ease the symptoms of PMS, improve digestion, stimulate the liver, reduce fatigue and relieves symptoms of menopause.

How to do it: Begin by sitting down with your feet extended forward. Now bend forward till your stomach touches your thighs. Hold your feet with your hands. Hold this position for 30 seconds and then return to the original position.

4. Ananda Balasana (Happy baby pose)

Ananda Balasana will help calm you and get rid of fatigue and stress. It will gently stretch your spine and groin.

How to do it: Lie on your back with your legs extended and arms on your side. Now, bend your knees towards your belly. Stretch your hands and hold your feet. Open your knees wide and stay in this position for 60 seconds.

5. Uttanasana (Standing forward bend)

Uttanasana will relieve mild depression and stress. It will calm your brain and stimulate your kidneys and liver. It will also strengthen your knees and stretch your hips, calves and hamstring.

How to do it: Stand straight and bend forward. Stretch your body to touch your palms to the ground. Straighten your legs for a deeper stretch. Hold this position for three to four deep breaths and then return to the original position.

First Published:Jan. 1, 2021, 1:49 p.m.

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