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A Wellness Guide: Yoga Asanas After Waking up and Before Going to Bed

At every level of hierarchy, sector or industry,  as much as we see ourselves dissolving in our hectic work lifestyle in the outer world, we continue disconnecting from within, disbalancing our mental, physical and emotional wellbeing. To attain alignment of thoughts and attitude for a healthier wellbeing, relationships with the outer world, we need to search for and build a balanced routine inclusive of nutritional and dietary fibres, disassociating from toxicity of all kinds, whilst achieving a balance of tridosha-vata, pitta, kapha, as it is the eminent energy that lies within. Yoga asanas, meditation and breathing exercises are followed across the world at institutions, corporates, wellness retreats, homes as practicing it is not only beneficial to stay in shape but also to reduce chances of stress and anxiety for mindful healing. 


Practicing Yoga Asanas at different times of the day have numerous benefits. While performing asanas before going to bed is effective to destress your body and mind to regulate the nervous system for a peaceful sleep. Following are the asanas-


1- Upavistha Konasana(wide angle seated pose)

  • Sit upright on the floor with your back straight. Use a yoga mattress or a blanket if the surface feels too hard.
  • Gradually open and spread your legs wider comfortably, as much as you can.
  • Place your hands on the buttock for a better balance, breathe in and breathe out rhythmically without slouching your back.
  •  After a couple of attempts try touching your one leg and raise the other hand straight up and vice versa. 


2- Janu Sirsasana( Head to knee pose)

  • Sit upright on the floor, extend your left long in front of you while the right leg is folded inside the inner left thigh as the feet touch it.
  • Breathe in as you sit straight in this pose, and breathe out as you bend forward touching the extended left leg using your hand and your head touching the floor.
  • Repeat on both sides.


3- Viparita Karani( Legs up the wall )

  • Lie on your back against the wall. Join your legs and raise them up against the wall and spread your arms across the floor.
  • Breathe in and breathe out as you relax in this same pose.


4- Balasana( Child’s pose )

  • Fold your legs and sit upright, as your toes are touching your hips.
  • Lean forward as you keep sitting in this pose, stretch your body forward as your hands and forehead touch the ground
  • Stay in this pose for a while and rise up.

Practicing yoga asanas as you wake up is equally important. Awaken your mind, body and spirit to get activated enabling the blood flow for an every ready kick start. Here is list of a few asanas you can try-


1- Kapalabhati ( Skull Cleansing Kriya )

  • Sit cross legged, as your spine, neck and shoulder is upright, place your hands on your knees and join your index finger with your thumb.
  • Now inhale deeply and hold your breath for a few seconds and release your breath slowly as the muscles in your abdomen contract and relax.
  • Increase your speed as you do this, and don’t do it on an empty stomach.
  • Repeat a few times and gradually pace up on an everyday basis.


2- Sucirandhrasana ( Eye of the Needle)

  • Lie on your back straight and hold your right leg up folded.
  • Now move your left and fold it over your arm as you are holding the right one over your belly.
  • Stay in this position for a while and replace legs in some time.


3- Adho Mukha Svanasana ( Downward Facing Dog )

  • As you stand straight,  lean down and forward, a few meters away from your feet, touch the floor as you maintain some distance.
  •  You will make an inverted V shape while in this position.
  • Stay for some time in this position and repeat it.


4- Ardha Chandrasana ( Half Moon Pose )

  • Stand straight and bend to touch the ground with your right hand as you raise your left leg up to 90 degrees on the same level. Raise your left hand straight up in the air.
  • This might be a bit difficult to start since one has to maintain a good level of balance.
  • Stay in this position for a while and then change the direction.


In order to attain solitude, peace, selflessness and mindfulness through self immersive ways such as yoga and meditation, one has to dedicate time and energy for the same to restore the lost balance within. Performing yoga in the morning to activate and channelize your energies in the positive direction and in the night to de-stress and detoxify your mental and spiritual well being is vital.


Dharana Wellness Centre, a wellness retreat near Mumbai, focuses on holistic health which includes physical, mental and spiritual balance. One of the key ideologies of this eco wellness retreat lies in the holistic approach. As an Ayurvedic healing center in India, Dharana combines the use of an integrative, modern approach for holistic health with Modern diagnostics with traditional practices like Yoga and Ayurveda to ensure a sustainable wellness journey.