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10 Relaxing Yoga Poses to Improve Your Bedtime Routine for Better Sleep


In today’s fast-paced environment, getting a good night’s sleep might be difficult. Yoga can be a game changer in your nighttime routine, boosting relaxation and greater sleep quality.


1. Balasana (Child’s Pose)


Begin by kneeling on the floor with your toes together and your knees split apart. Lower your torso forward, arms out in front of you. Breathe deeply while resting your forehead on the mat.


Benefits: Balasana stretches the lower back, hips, and thighs softly, providing peace and relaxation. It also calms the nervous system, which aids in stress reduction.


2. Viparita Karani’s Legs Against the Wall


Sit near a wall and swing your legs up, letting your heels to rest against it. Maintain a comfortable posture with your arms by your sides or on your abdomen.


Benefits: Viparita Karani promotes blood circulation and soothes restless legs. This pose also stimulates the parasympathetic nervous system, causing deep relaxation.


3. Marjarasana-Bitilasana (Cat-Cow Stretch)


Begin on all fours, aligning your wrists with your shoulders and your knees with your hips. Inhale as you arch your back and elevate your head and tailbone into the Cow Pose. Exhale as you curve your spine and tuck your chin into Cat Pose.


Benefits: This dynamic stretch relaxes the mind and body while releasing tension in the spine and neck. It promotes attentive breathing, which is essential for restful sleep.


4. Supta Baddha Konasana (Reclining Bound Angle Pose)


Lie down on your back, bend your knees, and bring your feet’s soles together. Allow your knees to slowly fall to the sides.


Benefits: Supta Baddha Konasana expands the hips and relieves groin stress. It promotes deep relaxation, making it a wonderful preparation to sleep.


5. Savasana (Corpse Pose)


Lie flat on your back with your arms relaxed by your sides and palms facing up. Close your eyes and concentrate on your breathing.


Benefits: Savasana allows for total relaxation, which aids in the preparation of the mind for sleep. It also alleviates anxiety and encourages contemplative states.


6. Paschimottanasana (Sitting Forward Bend)


Sit in a chair with your legs stretched out in front of you. To reach your toes, hinge at your hips.


Benefits: This posture stretches the spine, hamstrings, and lower back, alleviating tension that has built up over the day. It also soothes the nervous system and promotes mental rest.


7. Supine Spinal Twist (Supta Matsyendrasana) is the seventh posture.


Lie on your back and raise your knees to your chest, extending your arms out to the sides. Lower your knees to one side gently while maintaining your shoulders grounded.


Benefits: Supta Matsyendrasana promotes relaxation and better sleep by releasing tension in the spine. It also improves digestion, enabling a restful night’s sleep.


8. Uttanasana (Standing Forward Bend)


Stand with your feet hip-width apart, hinge at the hips, and reach towards the floor. Allow your head to dangle and your neck to relax.


Benefits: Uttanasana stretches the entire back of the body, relaxing the spine, hamstrings, and neck. It also helps to relax the mind and decreases tension.


9. Nadi Shodhana (Alternate Nostril Breathing)


Sit comfortably and place your right hand on your nose. Close your right nostril with your thumb and inhale through your left. Then, using your ring finger, seal your left nostril and exhale through your right. Continue in this manner.


Benefits: Nadi Shodhana regulates the nerve system, lowering anxiety and encouraging inner serenity. It gets the mind ready for deep relaxation.


10. Triangle Pose (Utthita Trikonasana)


Stand with your feet wide apart, turn your right foot out, and extend your arms parallel to the ground. With your right hand, reach for your right foot while maintaining your left arm extended above.


Benefits: Utthita Trikonasana stretches the entire body, which relieves tension and promotes relaxation. It also aids digestion, ensuring a restful night’s sleep.




Incorporating these ten yoga poses into your bedtime regimen will greatly improve your sleep quality. You may unwind, release stress, and prepare your body and mind for a night of healthy sleep by devoting a few minutes each night to these calming poses. Accept the tranquility of these poses and allow them to take you into a deeper, more peaceful slumber. Sweet dreams are in store!



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