Having trouble falling asleep at night? Feeling restless and unable to relax your mind? Incorporating yoga into your bedtime routine can help you unwind, alleviate stress, and promote better sleep.

The gentle and soothing nature of yoga can prepare your body and mind for a restful night’s sleep. In this article, we will explore ten yoga poses that can help you achieve a deep and rejuvenating slumber.

1. Child’s Pose (Balasana)

Begin by sitting on your heels with your knees wide apart. Lower your torso down and reach your arms forward, keeping your forehead on the ground. This pose gently stretches your lower back, hips, and thighs, promoting relaxation and calming the mind.

2. Legs-Up-the-Wall Pose (Viparita Karani)

Lie on your back close to a wall and extend your legs vertically, resting them against the wall. Relax your arms by your sides, palms facing up.

This pose helps to alleviate fatigue, reduce anxiety, and improve circulation, allowing your body to unwind and prepare for sleep.

3. Standing Forward Bend (Uttanasana)

Stand with your feet hip-width apart and fold forward from your hips. Allow your upper body to hang freely, reaching towards the ground.

This pose releases tension in the back, neck, and shoulders and calms the mind, easing you into a state of relaxation.

4. Supine Twist (Supta Matsyendrasana)

Lie on your back, bend your knees, and bring them towards your chest. Extend your arms out to the sides in a T-shape. Drop your knees to one side, keeping your shoulders grounded on the mat.

This gentle twist helps to release spinal tension and encourages a sense of grounding, preparing you for a peaceful sleep.

5. Corpse Pose (Savasana)

Lie flat on your back with your arms by your sides, palms facing up. Close your eyes and relax your entire body. Focus on your breath and let go of any lingering tension.

Savasana is a pose of deep relaxation, allowing you to surrender to sleep and wake up feeling refreshed.

6. Reclining Butterfly Pose (Supta Baddha Konasana)

Lie on your back and bring the soles of your feet together, allowing your knees to fall open to the sides. Place your hands on your belly, close your eyes, and take deep breaths.

This pose promotes relaxation, relieves anxiety, and activates the parasympathetic nervous system, setting the stage for a peaceful slumber.

7. Supported Bridge Pose (Setu Bandha Sarvangasana)

Lie on your back with your knees bent and feet flat on the ground. Lift your hips and slide a folded blanket or bolster underneath your tailbone. Let your hips rest on the prop and relax your arms by your sides.

Supported Bridge Pose helps to relieve tension in the lower back and gently stretches the chest, encouraging relaxation and deep breathing.

8. Supine Hand-to-Big-Toe Pose (Supta Padangusthasana)

Lie on your back, legs extended. Bend your right knee and bring your right thigh towards your chest. Loop a strap or belt around the arch of your right foot and extend your leg towards the ceiling.

Hold this pose for a few breaths and then switch to the other side. This pose relaxes the hamstrings, hips, and lower back, promoting a sense of calmness before sleep.

9. Seated Forward Bend (Paschimottanasana)

Sit with your legs extended in front of you. Inhale to lengthen your spine, and as you exhale, fold forward from your hips, reaching towards your toes. Allow your head to relax and your upper body to melt towards your legs.

This pose stretches the entire back body, relieves anxiety, and prepares your body for deep rest.

10. Cat-Cow Pose (Marjaryasana-Bitilasana)

Come onto your hands and knees, with your wrists aligned under your shoulders and your knees under your hips. Inhale, arch your back, drop your belly, and lift your chest and gaze upwards (Cow Pose).

Exhale, round your spine, tuck your chin towards your chest, and draw your navel towards your spine (Cat Pose). Repeat this gentle flow several times, syncing your breath with the movement. Cat-Cow Pose helps to release tension in the spine and cultivate a sense of calmness and relaxation.

Incorporating these yoga poses into your bedtime routine can help you wind down, release physical and mental tension, and promote a restful night’s sleep. Remember to listen to your body and modify the poses as needed. Sweet dreams!.