In today's fast-paced world, getting a restful night’s sleep can often feel like a luxury. Stress, anxiety, and an overactive mind can make it difficult to unwind, leaving us tossing and turning through the night. Fortunately, practising yoga before bed can help relax the body and calm the mind, setting the stage for deep, restorative sleep.
Yoga Poses To Do Before Bed For Better Sleep
In an exclusive interaction with the editorial team of Onlymyhealth, Dr Kapil Dave, Director of Sports - Sharda University - Noida, talked about some gentle yoga poses to incorporate into your bedtime routine:
1. Child’s Pose (Balasana)
The child’s pose helps in deeply relaxing pose helps release tension in the back, shoulders, and neck while promoting a sense of calm. Here’s how you can do it:
- Kneel on the floor with your big toes touching and knees spread apart.
- Extend your arms forward and rest your forehead on the mat.
- Take slow, deep breaths and hold for one to three minutes.
Also Read: Can Yoga Help Reduce The Chances Of Heart Disease? Expert Tells
2. Standing Forward Bend (Uttanasana)
The standing forward bend is a gentle inversion that helps release stress and quiet the mind. Here’s how you can do it:
- Stand with feet hip-width apart and slowly fold forward from the hips.
- Let your head hang heavy and relax your neck.
- Hold for 30 seconds to one minute while breathing deeply.
3. Reclining Bound Angle Pose (Supta Baddha Konasana)
The reclining bound angle pose is a restorative pose that opens the hips and encourages relaxation. Here’s how you can do it:
- Lie on your back and bring the soles of your feet together, allowing your knees to fall open.
- Place your hands on your belly or at your sides.
- Close your eyes and focus on your breath for one to three minutes.
Also Read: How Surya Nadi Governs Logic and Decision-Making: Tips to Strengthen It Naturally
4. Legs Up the Wall (Viparita Karani)
The legs up the wall is one of the best poses for reducing stress and promoting circulation. Here’s how you can do it:
- Sit with your side close to a wall and gently swing your legs up, resting them against the wall.
- Lie back, keeping your arms relaxed at your sides.
- Stay in this position for five-10 minutes.
5. Supine Spinal Twist (Supta Matsyendrasana)
The supine spinal twist is a gentle twist that releases tension in the spine and aids digestion. Here’s how you can do it:
- Lie on your back and draw your right knee to your chest.
- Guide it across your body to the left, keeping your shoulders grounded.
- Hold for 30 seconds to one minute on each side.
6. Corpse Pose (Savasana)
The corpse pose is an ultimate relaxation pose that signals the body it’s time for sleep. Here’s how you can do it:
- Lie flat on your back with your legs extended and arms resting at your sides.
- Close your eyes and take slow, deep breaths.
- Stay in this position for five-10 minutes, allowing the body to fully relax.
Bottomline
Incorporating these yoga poses into your nighttime routine can help signal to your body that it’s time to wind down and prepare for restful sleep. Pair these poses with deep breathing or meditation for an even more effective sleep ritual. Sweet dreams.!