Yoga for Better Sleep: Poses and Practices to Relax Your Mind

on

 Introduction

Yoga is more than just physical exercise — it’s a powerful tool to relax the body, calm the mind, and prepare for deep, restorative sleep. Practicing simple yoga stretches and breathing exercises before bedtime can help you release daily stress and fall asleep naturally.

Why Yoga Helps with Sleep

  • Reduces stress hormones like cortisol.

  • Activates the parasympathetic nervous system (rest and digest mode).

  • Improves flexibility and releases muscle tension.

  • Encourages mindfulness, reducing racing thoughts.

Best Yoga Poses for Sleep

1. Child’s Pose (Balasana)

  • Kneel on the floor, stretch arms forward, rest your forehead on the mat.

  • Helps calm the nervous system.

2. Legs Up the Wall (Viparita Karani)

  • Lie on your back with legs raised against the wall.

  • Improves circulation and relaxes tired legs.

3. Reclining Bound Angle Pose (Supta Baddha Konasana)

  • Lie on your back, bring the soles of your feet together, knees open.

  • Relieves hip tension and promotes relaxation.

4. Supine Spinal Twist (Supta Matsyendrasana)

  • Lie down, bend your knees, and gently twist to each side.

  • Releases tension in the lower back.

5. Corpse Pose (Savasana)

  • Lie flat, arms relaxed, focus on breathing.

  • Encourages deep relaxation and prepares you for sleep.

Breathing Exercises for Better Rest

  • 4-7-8 breathing: inhale for 4, hold for 7, exhale for 8.

  • Alternate nostril breathing: balances energy and reduces stress.

  • Slow belly breathing: focuses on filling the lungs deeply.

Tips for Practicing Yoga Before Bed

  • Practice in a quiet, dimly lit room.

  • Wear comfortable clothing.

  • Avoid vigorous yoga — choose gentle, restorative poses.

  • End with a short meditation or gratitude practice.

Conclusion
Yoga is a simple yet powerful tool to improve sleep naturally. Just 10–15 minutes of gentle yoga before bed can help you let go of tension, calm your thoughts, and drift into peaceful rest.

Comments

Post a Comment