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Bedtime Yoga, Anyone….?

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In 2019, “Sleeping well” should be on everyone’s to-do list. As sleep deprivation is one of the biggest reasons for increased stress and anxiety. On the other hand, a regular yoga practice helps people in sleeping better. As the parasympathetic nervous system is stimulated and there is a chemical-hormonal balance in the body.

Bad Time Yoga

First of all, we need to know that certain yoga practices energize the body. Thus, it may interfere with your sleep cycle. On the other hand, there are asana and pranayama practices that help in sleeping better.

Asana practices to sleep better

If you’ve had a tiring day and your muscles feel tight. You can practice basic asanas that will relax the body and the mind. Thus, improving sleep quality.

  1. Vipareet Karni (Legs up the wall)
  2. Supta Bhada konasana (Sleeping bound angle posture)
  3. Sharnagat Mudra (Child’s pose)
  4. Ananda Balasana (Happy baby pose)
  5. Jathara parivartanasana ( supine spinal twist)
  6. Matsyasana (Fish Pose)
  7. Marjaryasana (Cat-cow pose)

Pranayam practice

There are pranayama practices to calm the mind and relax the nervous system. In fact, doctors are suggesting these breathing exercises, to people suffering from insomnia.

  1. Ujjayi Breath: Deep breathing while using the larynx is effective in relaxing the body and the mind.
  2. Sahaj Pranayam: If Ujjayi breath does not come easily to you. Practice 21-mindful-breaths to slow down the nervous system.
  3. Anulom-Vilom Pranayam: to balance the energy in the body, to improve sleep quality.
  4. Tratak: Whenever my mind seems everywhere. I get off the bed, practice candle-light meditation. It always helps me to clear my mind and go back to sleep.

Besides, if your right-nostril breathing is dominating. You can shift the breathing practice to the left nostril, as it helps you sleep better.

Yoga practices to avoid 90 minutes before Bed

Power yoga, Vinyasa, Hot yoga and Surya Namaskar should be avoided. As it increases brain activity while energizing the body. Thus, it deters the sleep cycle.

Skip energising pranayama like Bhastrika, Kapalbhati, Brahmari before bedtime. And asanas that activate the sympathetic nervous system like hand stand and pinch mayurasana.

Finally, use restorative yoga asanas and breathing exercise in your Bedtime yoga practice. And if you want to sweat it out, keep a minimum of 2-hour window before your bedtime. Happy Yoga practice!

posted Feb 4 by M.s.prathiksha

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The teachings of Yoga talk about positivity. According to yogic texts and some of the revered Yoga teachers from around the world, this ancient science is a great exercise for arousing belief in one’s mind. It is a collection of practices, ranging from physical asanas to spiritual exercises. Yoga has a great impact on the mental health of a person, which makes the science of wellness an integral part of life. Talking about Yoga for boosting self-confidence, the 5000 years old discipline is full of such practices and theories that sponsor a well-composed mind. Since a wholesome mind can only exist in a healthy body, a proper measure must be taken to replenish the mind, body, and spirit from the yogic perspective.

Here’s List of the Best Yoga Poses for Boosting Self Confidence:

1. Phalakasana


One of the major aspects of confidence is body language. Your outer appearance – the way you stand in front of a group and the art of interacting with others show how confident you are. Phalakasana is one of the best poses for building the body language. Plank is a popular exercise practised in almost every Gym and health centre. While you put the weight of the body on the palms and the toes, make sure the body from head to foot remains in a straight line.

2. Virabhadrasana II

Virabhadrasana II

The name Virabhadrasana denotes warrior. Although all three practices of this pose are considered good when it comes to instilling self-belief in oneself, the second genre is quite dynamic in practice and carries heavy benefits. The exercise makes you feel really strong from inside. Confidence is in the core of this exercise that can be attained with regular practice of this asana. The best part of this exercise is that it can be performed anytime during daytime giving a similar output.

3. Ardha Chandrasana

The Half-moon Pose is extremely beneficial for a doubtful mind. It clears all the mental agonies present in the brain and makes the thought-box healthy enough to store an enormous amount of facts and data. Ardha Chandrasana is a practice carrying lots of fun too, in an assortment of which lives the idea of calmness and self-belief. During the asana, the left foot and hand touch the ground while the right leg makes a right angle with the other one and the right arm in straight line with the left.

4. Kapotasana


If you are seriously looking to boosting self-confidence along with physical strength, Kapotasana is probably the best exercise to delve into. For practising the asana successfully, bend the body over the abdomen and make sure the base of this pose should be the lower legs and the upper arms making 180 degrees between them on the Yoga mat.

5. Bakasana


Bakasana is all about courage and confidence. The asana is practised by carrying the whole load of the body on the palms. While physically, the Crow Pose builds strong arms and a fit body, its mental significance covers a large area including mental boosting. Since one needs to use the core and the arms to stabilize the pose with the eyes down on the floor, the confidence level of the practitioner certainly rises after completing this challenging posture successfully.

6. Padmasana


Padmasana is the position of Shiva, the eternal god of power, Gautam Buddha, the personification of peace, and Mahavira, the deity of spiritual awakening. Isn’t inner confidence the amalgamation of these three things? The practice of Padmasana, which is also called the Lotus Position, imitates the exercise of Meditation. The cross-legged sitting pose, when practised with the utterance of mantras in a pleasant atmosphere, brings tremendous spiritual energy to the mind preparing a person to be ready to face the challenges life throws at him/her.

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