🌙 Yoga for Better Sleep: 5 Poses to Practice Before Bed
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Unwind Your Mind, Rest Your Body
In our fast-paced world, shutting off the endless stream of thoughts at night can feel impossible. If you frequently toss and turn, feeling stressed rather than sleepy, you’re not alone. The solution is often found not in medication, but in mindful movement.
Yoga offers a gentle, effective pathway to restful sleep by actively calming the nervous system. The goal of a pre-bed yoga routine is to transition your body out of the "fight-or-flight" state and into the "rest-and-digest" mode. This allows you to drift off easily and enjoy deeper, more restorative sleep.
Ready to roll out your mat and invite tranquility?
The Sleep-Inducing Power of Evening Yoga
Practicing yoga before bed works in three key ways to ensure better sleep:
1. Activates the Parasympathetic System: Gentle poses and breathwork signal to your brain that it’s time to relax, lowering your heart rate and preparing your body for rest.
2. Releases Physical Tension: Poses focused on the hips, back, and neck release the tension accumulated from sitting all day, alleviating the physical discomfort that keeps you awake.
3. Mindfulness Over Worry: Focusing on slow movement and breath disrupts mental loops of worry, anchoring your awareness in the present moment, which is the cornerstone of falling asleep.
5 Restorative Poses for a Sleepy Flow
Perform these poses in sequence, holding each for 3–5 minutes while focusing on deep, slow breaths:
1. Child's Pose (Balasana)
• The Benefit: A classic resting pose. It gently stretches the lower back and hips while calming the brain, acting as a mental reset button.
• How to: Sit back on your heels, fold forward, resting your forehead on the floor or a cushion, and extend your arms forward (or rest them along your body).
2. Supine Spinal Twist (Supta Matsyendrasana)
• The Benefit: A gentle twist helps release tension in the spine, lengthens the back muscles, and aids in digestion—all crucial for comfort before bed.
• How to: Lie on your back, extend your arms wide, bend your right knee and guide it across your body to the left side. Keep your shoulders firmly on the ground. Repeat on the other side.
3. Legs-Up-the-Wall Pose (Viparita Karani)
• The Benefit: A mild inversion that calms the nerves, reduces swelling in the feet/ankles, and relieves pressure from the day, signaling the body to relax.
• How to: Sit beside a wall, then swing your legs up the wall, resting your back flat on the floor. Keep your arms relaxed at your sides.
4. Reclined Butterfly Pose (Supta Baddha Konasana)
• The Benefit: A deeply soothing hip-opener that relaxes the inner thighs and groins. It’s excellent for opening up areas where stress is often stored.
• How to: Lie on your back and bring the soles of your feet together, allowing your knees to fall open to the sides. Use cushions under your knees for extra support.
5. Corpse Pose (Savasana)
• The Benefit: The final and most important pose. It allows your body to fully absorb the benefits of the practice and transition into true stillness.
• How to: Lie flat on your back, arms relaxed at your sides, palms facing up. Close your eyes and allow your entire body to become heavy, surrendering completely to the floor.
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