Do you move in your sleep without knowing? Studies show that many people struggle with insomnia., which makes it hard to fall or stay asleep. If you struggle with it, here are top 5 yoga poses for better sleep that enhance your sleep quality.
Yoga is not a high-energy workout; it’s a calming activity and gives you more energy. Sleep is important for both mental and physical health, yet many people face challenges that keep them from getting restorative sleep. Doing yoga before bedtime can calm your mind, prepare your body, and improve your sleep quality. You have to take some time to practice yoga before bed to get ready for a restful night.
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How Yoga Can Improve Your Sleep Quality
Yoga is more than just exercise; it combines breath control, focus, and gentle movements to help you relax. Regular yoga practice can lower stress, improve blood flow, and stabilize your nervous system. These benefits can help you sleep better and fall asleep more easily. For many people, practicing yoga regularly leads to better and deeper sleep by reducing stress-related cortisol levels. Additionally, mindfulness and deep breathing in yoga calm the mind, helping to quiet intrusive thoughts so you can relax and fall asleep quickly.
Top 5 yoga poses for better Sleep And Insomnia Relief
Following yoga poses that calms the nervous system, reduces stress, and enhances relaxation, making it easier to fall asleep.
1. Child’s Pose (Balasana)
Child’s Pose is a calming position that helps you relax. This gentle stretch relieves tension in your lower back, shoulders, and neck while also soothing your mind. It’s a great way to reduce stress and anxiety before sleep.
How to Practice Child’s Pose
- Kneel on your yoga mat.
- Sit back on your heels and lean forward.
- Stretch your arms in front of you, or let them rest by your sides.
- Put your forehead on the mat and breathe slowly and deeply.
- Stay in this position for 1-3 minutes, paying attention to your breath.
Benefits for Sleep
- Lowers tension in your back and neck.
- Helps you relax and reduce anxiety.
- Prepares your body and mind for sleep.
2. Legs-Up-the-Wall Pose (Viparita Karani)
Legs-Up-the-Wall Pose is a relaxing yoga position that helps with blood flow, decreases leg swelling, and calms the mind. It’s great for easing insomnia and encouraging relaxation.
How to Practice Legs-Up-the-Wall Pose
1. Sit next to a wall and lie back while lifting your legs against the wall.
2. Move closer to the wall with your hips.
3. Rest your arms by your sides or on your stomach.
4. Close your eyes and breathe deeply for 5-10 minutes.
Benefits for Sleep:
- Improves blood circulation and reduces tiredness.
- Calms the mind and promotes relaxation.
- Prepares the body for deep sleep.
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3. Reclining Bound Angle Pose (Supta Baddha Konasana)
The Reclining Bound Angle Pose is a calming position that opens the hips and relaxes the mind. It’s excellent for reducing stress, making it perfect for your bedtime yoga routine.
How to Practice Reclining Bound Angle Pose:
1. Lie on your back on a yoga mat.
2. Bend your knees and bring the soles of your feet together.
3. Place your arms by your sides or on your belly.
4. Close your eyes and breathe slowly and deeply.
5. Hold this pose for 5-10 minutes.
Benefits for Sleep:
- Reduces stress and anxiety.
- Opens the hips and eases lower body tension.
- Creates deep relaxation.
4. Seated Forward Bend (Paschimottanasana)
The Seated Forward Bend is a gentle stretch that relaxes your spine, hamstrings, and lower back. This pose helps calm your mind and body, making it easier to sleep.
How to Practice Seated Forward Bend:
1. Sit up straight on the floor with legs straight
2. Inhale and lengthen your spine.
3. Exhale and slowly bend forward, reaching for your feet or shins.
4. Keep your neck relaxed and focus on your breathing.
5. Hold this position for 1-3 minutes.
Benefits for Sleep:
- Relieves tension in your back and shoulders.
- Promotes relaxation and reduces stress.
- Enhances blood flow and prepares your body for rest.
5. Corpse Pose (Savasana)
Corpse Pose is the ultimate pose for relaxation and mindfulness. This simple yet powerful Pose is great for relaxation and mindfulness. It helps your body and mind fully relax, making it one of the best yoga poses for sleep.
How to Practice Corpse Pose:
1. Lie flat on your back on a yoga mat.
2. Spread your arms and legs a bit, with your palms facing up.
3. Close your eyes and focus on your breath.
4. Let your body relax and let go of tension.
5. Stay in this pose for 5-10 minutes or longer if you like.
Benefits for Sleep:
- Helps your body and mind relax completely.
- Reduces stress and anxiety.
- Prepares you for a good night’s sleep.
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Tips to Make Bedtime Yoga Routine
Daily practice promotes healthy sleep patterns and alleviates insomnia symptoms.
- Start with Child’s Pose to relieve tension.
- Follow with a Reclining Bound Angle Pose for relaxation.
- Conclude with a Corpse Pose for mindfulness.
Conclusion
Above given 5 yoga poses can help you reduce stress, and you can see how yoga improves your sleep. If you have trouble sleeping, adding yoga to your bedtime routine can help. Doing yoga in the morning gives you energy, improves focus, and speeds up your metabolism. Yoga at night enables you to sleep and is better for relaxation. Pick the time that fits your lifestyle and wellness goals best.
If you still can’t sleep after trying these Sleeping Yoga Asanas, consider proper treatment to understand more about your sleep issues.
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