If your mind is racing or your muscles are tight after a long day, a short yoga routine before bed can help you relax. This isn’t a workout; it’s a gentle way to tell your body that it’s time to relax. These five easy poses are great for beginners and don’t require you to be flexible. They work best when you take slow, deep breaths and make your surroundings calm. Child’s Pose is the first pose. Sit back on your heels and kneel on the floor.
5 Yoga Poses
Getting Your Sleep Space Ready
When your body is loose and your mind isn’t racing, it’s easier to sleep. Gentle yoga can help loosen up tight spots in your hips and shoulders, and controlled breathing can help your nervous system calm down. It works like a dimmer switch for your busy day. The following poses were chosen because they don’t take much effort and can be held comfortably for a long time. These are great for getting your body and mind ready for sleep. loosen up tight controlled breathing can nervous system calm
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Why Yoga Helps You Sleep Better
When the body is relaxed and the mind is no longer “alert,” it is easier to sleep. Gentle yoga helps your hips, lower back, neck, and shoulders relax, and steady breathing helps your nervous system calm down. Imagine turning down the volume on your day. The poses below are relaxing, don’t take much effort, and can be held for longer periods of time, which is great for getting ready for sleep. body is relaxed steady breathing helps longer periods of
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Pose 1: Balasana, or Child’s Pose
Child’s Pose is a simple way to relax your back and hips and calm your nervous system. First, get down on your knees and bring your big toes together. Open your knees to a comfortable distance. Bend forward until your forehead touches the mat or a pillow. You can stretch your body by putting your arms in front of you. Instead, you can rest your arms by your sides if you want to feel more closed in. simple way to calm your nervous forehead touches the
Pose 2: Legs Up the Wall (Viparita Karani)
This is one of the best poses for legs that feel heavy and swollen at the end of the day. Sit sideways next to a wall and swing your legs up while you lie back. You can be close to the wall or a few inches away from it with your hips. If your lower back needs extra support, put a folded blanket under your hips. Put your arms on your stomach or by your sides. Hold this position for three to eight minutes. If you keep having thoughts, softly count your exhale breaths from 1 to 10 and then start over. It is boring in a good way, which is what helps you sleep. best poses for lower back needs count your exhale
Reclining Bound Angle (Supta Baddha Konasana) is the third pose.
This pose helps your hips open up and your stomach muscles relax, which is especially nice after dinner. Start by lying down on your back. Put the bottoms of your feet together and let your knees drop out to the sides. Put pillows or folded towels under each knee to keep your inner thigh muscles from feeling like they’re pulling. Put one hand on your chest and the other on your stomach. Tip for sleeping: Stay in this position for 2 to 5 minutes. As you breathe in, let your stomach expand naturally. Keep your tongue and jaw relaxed. When your jaw is tight, it can make your body stay awake. hips open up stomach muscles relax jaw is tight
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Pose 4: The Supine Twist (Supta Matsyendrasana)
A simple twist can help you relax and ease tension in your lower back. Lying on your back, pull your knees toward your chest to begin. Then let both knees fall to one side while stretching your arms out to form a T shape. You can turn your head to look the other way if it feels okay, or you can just keep it facing up. If you want to sleep better, try staying in this position for one to two minutes on each side. Focus on breathing deeply into your ribs and the sides of your body. If your knees don’t reach the floor easily place a pillow between them or underneath for support. Being comfortable is more important than stretching deeply. ease tension in knees toward your breathing deeply into
Pose 5: Supported Corpse Pose (Savasana)
Savasana helps your body soak up relaxation. When you use it for sleep add extra support so your muscles can fully release tension. Lay flat on your back and put a pillow under your knees to ease pressure on your lower back. Drape a light blanket over yourself. If your thoughts keep racing, cover your eyes with an eye pillow or soft cloth. Sleep tip: Hold this position for 3 to 10 minutes. Use this breathing rhythm: breathe in for 4 counts and breathe out for 7 counts. If 7 counts feels too difficult, try 4 counts in and 6 counts out instead. Keep your breathing gentle and natural rather than strained. When you finish, turn onto your right side and take a few breaths there before you sit up. soak up relaxation release tension Lay breathing gentle and
A Simple Bedtime Yoga Flow
Child’s Pose for 2 minutes, Legs Up the Wall for 5 minutes, Reclining Bound Angle for 3 minutes Supine Twist for 2 minutes on each side, and Supported Savasana for 3 to 5 minutes. If you are short on time just do Legs Up the Wall plus Supported Savasana. That combination alone can shift your whole mood. Child’s Pose for Legs Up the shift your whole
Habits That Enhance Sleep Benefits
Yoga helps with sleep but you also need to pay attention to timing and environmental signals. Avoid caffeine in the afternoon and evening if it tends to keep you awake. Reduce screen brightness during the last hour before bed and stay away from stimulating content. When your mind keeps running through tomorrow’s tasks write a brief worry list with one simple action step and then set it aside. Practice nose breathing during your poses and keep the room quiet. The most important factor is consistency. Repeat this routine on most nights for two weeks and your body will begin to recognize it as a signal that the day is over. If you want more specific guidance share your particular sleep issue such as difficulty falling asleep or waking up in the middle of the night or physical discomfort & I can customize the same five poses with precise timing and equipment suggestions for your needs. pay attention to Reduce screen brightness most important factor
