Best Pranayama for Better Sleep at Night - Stress and Tension Free Sleep - 5 Minute Yoga

Namaskar! A good night's sleep defines our day's activities. If you have a relaxing sleep, you will wake up refreshed and alert. And this is how you will begin your day on the right foot. But many people these days face problems such as insomnia, where they find it difficult Sleep disorders are linked to disruption in the parasympathetic nervous system. When your parasympathetic nervous system is affected, it strongly affects your sleep. And one of the major reasons for the disturbance in your parasympathetic system is stress. So if you want a really good sleep, you must address your stress. And strengthen your parasympathetic nervous system. To achieve that, you can take help of your own breathing. Certain pranayamas works wonders in strengthening your parasympathetic nervous system, which eventually will assist you in sleeping. So today I'm going to give you all a very effective pranayama, which will relax your nervous system and reduce stress instantly. And that would help to give you a good sleep. Founder Sri Yogendraji was the first yoga guru to introduce this powerful pranayama to the world. This pranayama is known as Yogendra pranayama number 4, also called as abdominal breathing or diaphragmatic breathing. Before going to sleep, practice this pranayama in bed. Ensure that you have a light dinner. And after the gap of two hours, definitely perform this pranayama. You also have to create perfect setting so that you could fall asleep deeply. For that, you have to take certain measures such as turn your phones off, dim or switch off your lights, wear loose and comfortable clothing. And only then you practice this pranayama. How to do this pranayama? Understand. Yogendra pranayama number 4, diaphragmatic breathing. Now lie down on your back and pull up the knees close to the hips. Keep your feet at one foot apart and lie down comfortably. Knees should be kept close to each other. Place hand on your abdomen on your navel region. Other hand straight on the floor, palm facing upwards. Inhale gently. Bring your belly little upward, but not stretched out and then exhale gently and try to see that your abdomen is sink down. Keep the count of inhalation and exhalation same. Maintain the ratio and practice this as long as you can. It is a beautiful, relaxing pranayama. There is no retention or suspension of breath in this pranayama. This pranayama looks very simple, but it is most effective technique in yoga. While practicing this pranayama, you should ensure that there is no exaggerated movement of your abdomen. There should be minimal thoracic movement. Breathing should be slow, not jerky, smooth. Throughout your pranayama practice, keep your facial muscle relaxed. When you practice this pranayama, your breathing rate slows down so that you expend less energy. The rhythmic inhalation and exhalation will increase the supply of oxygen and nutrients to each cell throughout your body. It will also relax muscle spasm and release the tension in your body throughout the day. It also lowers the harmful effect of stress hormones called as cortisol in your body, which automatically will help you to relax better. So practice this pranayama daily to fall into a deep sleep and have a beautiful night to get up in the morning absolutely fresh and agile so that your whole day also would be so perfect, lived very well with zest and enthusiasm. Just practice. Namaskar