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Time of India
a day ago
- Health
- Time of India
International Yoga Day 2025: Ditch your phone before bedtime and try these 5 expert-approved poses for better sleep
You're exhausted, but your brain is wired! Endless scrolling, constant notifications, and late-night screen time have become the new normal now. Phone addiction is silently stealing our sleep and peace of mind. But what if we tell you that the key to breaking free lies not in willpower but in movement and mindfulness? Let's understand how night yoga helps for better sleep on this International Yoga Day. Phone addiction, especially at night, is commonly seen in a large number of people. Imagine lying on the bed and scrolling through reels or watching your favourite series; it seems like a good idea, right? However, doing so can impact one's overall well-being. It can disrupt sleep, increase anxiety and strain emotional and mental well-being. The constant scrolling overstimulates the brain, making it hard to relax and disconnect. "Yoga offers a natural and effective way to manage this addiction by promoting mindfulness, improving self-control and calming the nervous system," says Dr Santosh Bangar, Senior Consultant Psychiatrist, Gleneagles Hospitals Parel, Mumbai. Yoga and mindfulness help deal with phone addiction According to Dr. Bangar, "Practising evening yoga poses like forward bends, child's pose, or alternate nostril breathing helps reduce the urge to reach for the phone by shifting focus inward." Meditation and breathing exercises improve awareness, making users more conscious of their screen time habits. Over time, this mindfulness helps build healthier routines, encouraging tech-free wind-down periods before bed. "By incorporating just 45 minutes of yoga into the nighttime routine, individuals can break the dependency cycle, reduce stress, and enjoy more restful and undisturbed sleep without the constant digital distraction," explains Dr. Bangar. 5 yoga poses before sleeping for good sleep Yoga also improves sleep quality, which is often disrupted by late-night phone use and blue light exposure, says Vidya Jha, Yoga Guru – Aatma Yog Studio, Karampura, New Delhi. He also shares 5 key yoga poses that can help you have better sleep at night. 1. Supta Baddha Konasana (Reclining Bound Angle Pose) – 3-5 mins Why: Opens the hips, quiets the heart and mind, and is great for a nervous system reboot. How to: Lie down on your back. Draw your soles together, knees falling outward. Use pillows under the knees if necessary. Rest your arms at your sides, palms facing up. Close your eyes; take a deep breath. Tip: Try to extend the exhale. 2. Viparita Karani (Legs-Up-the-Wall) – 5 mins Why: Relaxes tension in the legs, calms the lower back, and supports circulation and sleep hormone (melatonin) balance. How to: Sit with your side against a wall. Swing your legs up as you recline on your back, with them staying against the wall. Arms may be extended or on your belly. Optional: Put a folded blanket under your hips for support. 3. Balasana (Child's Pose) – 2 mins Why: Softly stretches back and hips, calms anxiety and overthinking. How to: Kneel and sit back onto your heels. Fold forward, with your forehead to the mat. Arms may be stretched forward or lie relaxed by your sides. Tip: Exhale into your lower back on each exhale. 4. Marjaryasana-Bitilasana (Cat-Cow) – 1-2 mins Why: Releases tension in the spine, synchronises movement and breath for nervous system relaxation. How to: Come onto all fours (tabletop). Inhale: Arch the back, head and tailbone lift (cow). Exhale: Round the spine, chin to the chest (Cat). Move slowly in a slow, synchronised breath. 5. Savasana with Belly Breathing (Corpse Pose + Diaphragmatic Breath) – 5 mins Why: Deep restoration and lead-in to sleep. How to: Lie flat on your back. Put one hand on your belly and one on your chest. Breathe slowly through the nose, with the belly rising and falling. Allow the whole body to feel heavy.
Time of India
2 days ago
- Health
- Time of India
International Yoga Day 2025: Can this ancient practice help beat OCD? Experts recommend 5 poses that may make a difference
Yoga is a set of spiritual, physical, and mental health practices that originated in ancient India. It has been found to help people manage their stress levels, improve their mood, and even reduce symptoms of depression, but can yoga beat OCD (obsessive-compulsive disorder)?. Ahead of International Day of Yoga, let's find out what experts say. OCD is a mental health condition that is characterised by persistent unwanted thoughts and repetitive behaviours or mental acts (compulsions) that a person feels driven to act on. "Yoga can be a beneficial complementary approach for managing symptoms of Obsessive-Compulsive Disorder (OCD), but it is not a standalone cure," says Dr Shorouq Motwani, psychiatrist, Lilavati Hospital, Mumbai. Numerous studies suggest that yoga may help reduce anxiety and improve overall mental well-being, which can be particularly advantageous for individuals grappling with OCD. Can yoga help beat OCD (Obsessive-Compulsive Disorder)? The practice of yoga emphasises mindfulness, breath control, and physical postures, all of which can foster greater awareness and self-regulation. "Mindfulness techniques cultivated during yoga can help individuals observe their thoughts and compulsions without immediate reaction, potentially reducing the urge to engage in compulsive behaviours," explains Dr. Motwani. Additionally, the physical aspects of yoga can help alleviate stress and promote relaxation, leading to an improved mood and increased emotional resilience. "Engaging in regular yoga sessions may help individuals develop healthier coping mechanisms and enhance their ability to manage OCD symptoms," adds Dr. Motwani. However, it's essential to note that yoga should be considered as part of a broader treatment plan, which may include therapy (such as cognitive behavioural therapy) and medication. Consulting with a mental health professional is crucial to create an effective treatment strategy tailored to the individual's needs. According to Dr. Motwani, "While yoga can provide valuable support, it is not a replacement for traditional OCD treatments." 5 yoga poses to beat or manage OCD According to Vidya Jha, Yoga Guru – Aatma Yog Studio, Karampura, New Delhi, "There are certain yoga poses to help manage symptoms of OCD (Obsessive-Compulsive Disorder) by reducing anxiety and promoting mental clarity." Here are 5 poses that can help manage OCD: 1. Balasana (Child's Pose) Why it's recommended: It's a soothing, grounding pose that activates the parasympathetic nervous system (rest-and-digest state) and supports the reduction of intrusive thinking and compulsive worry. Tip: In this pose, practise deep belly breathing for 3–5 minutes each day to ground attention in bodily sensation as opposed to obsessive thinking. 2. Viparita Karani (Legs-Up-the-Wall Pose) Why it's recommended: This restorative inversion softly balances the nervous system and is frequently employed by therapists to support patients in moving out of repetitive thinking loops. According to Jha, "Somatic-oriented neurologists have noted that this posture reduces cortisol and norepinephrine—both elevated in OCD—and increases limbic system stability." Tip: Place a bolster under your hips and remain for 10 minutes to allow deep nervous system repair. 3. Nadi Shodhana (Alternate Nostril Breathing) Why it's recommended: Although not a pose, this pranayama can be highly recommended by integrative psychiatrists. It harmonises the left and right hemispheres of the brain, soothing repetitive thought patterns and compulsive behaviours. Anecdotal case reports have established that daily practice (10 minutes/day) results in enhanced response inhibition, a cognitive impairment present in OCD. Tip: Always begin and conclude with the left nostril for a soothing effect. 4. Setu Bandhasana (Bridge Pose) Why it's recommended: This position releases tension accumulated in the pelvic and abdominal area and heightens present-moment awareness. 'Physicians highlight that backbends such as this one engage the prefrontal cortex—the part of the brain involved in regulating impulses and executive functioning, commonly under pressure in OCD,' says Jha. Tip: Pay attention to synchronising breath with movement to interrupt obsessive focus loops. 5. Padmasana with Jnana Mudra (Lotus Pose + Gesture of Wisdom) Why it's recommended: Seated in meditation with a mudra representing wisdom assists in developing a non-reacting awareness, which is essential in dealing with intrusive thoughts. 'Psychotherapists applying mindfulness in OCD therapy observe that this coupling enhances metacognition—your capacity to monitor thoughts yet refrain from interacting with them,' he adds. Advice: Even when full lotus is challenging, any cross-legged seated pose with Jnana Mudra can aid self-regulation. Always combine yoga practice with professional mental health care, particularly Exposure and Response Prevention (ERP), which is the gold standard for OCD.
