Quality sleep is an essential part of a healthy mind and body. However, restful nights are hard to achieve in today’s busy world. Stress, screen time, and worries of the day make it challenging to unwind. Yoga can be helpful in this regard. It is a natural way of relaxing the body and the mind. By practicing certain poses, you can improve your sleep quality, ease tension, and promote calmness.
Here are six yoga poses that prepare your body for better rest. Each of the poses is simple, beginner-friendly, and perfect for your nightly routine.
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1. Child’s Pose (Balasana)
Child’s Pose is a good stretch for your lower back and hips. It clears the mind and makes the person take a deep breath.
- How to Do It:
Sit on your knees. Bend your arms at the elbow and bring your hands in front of you and place your chest on the floor. Allow your forehead to touch the mat. Just relax, let’s take a deep breath.
- Why It Works:
This pose helps to calm down the nervous system and take pressure off the back and the shoulders. It is good for relaxation after a day’s work.
It is recommended that Child’s Pose taken during the night when winding down for bed. For specific techniques, come participate in the restorative yoga classes offered in Ojaswin Yoga School.
2. Spine-against-Wall Pose (Viparita Karani)
Legs-Up-The-Wall Pose is one of the easiest inversions that promote blood flow and help to decrease fluid retention in the lower limbs.
- How to Do It:
Laying on your back with your legs straight up the wall is the best position to maintain during the practice. Stand with your arms limp at your sides. Maintain the position for about 5-10 minutes.
- Why It Works:
This pose helps to relax the muscles of the lower half of the body. It is quite beneficial if you have been on your feet all day either standing or walking.
This is among the most preferred resting poses in yoga exercise. Read more about the benefits from the experts in Ojaswin Yoga School.
3. Supine with Bound Angle (Supta Baddha Konasana)
This asana releases the hips and chest and is very relaxing.
- How to Do It:
Lie on your back. Fold your legs, touching the soles of your feet, and let your knees fall apart. The candidate should also ensure that every subject is positioned with a pillow under the knees.
- Why It Works:
It is easy to go in the reclining bound angle pose and may help to relieve stress and promote circulation. It also assists you to focus on the breath so it becomes easier to let go.
If you add this pose to your yoga workout, it will alter your sleeping habits. To know more and get professional training, enroll at Ojaswin Yoga School.
4. Standing Forward Bend (Uttanasana)
Standing Forward Bend stretches your hamstrings and spine. It also calms the mind.
- How to Do It:
Stand with your feet hip-width apart. Hinge at the hips and fold forward, putting your hands down on the floor or shins. Keep the knees slightly bent if this feels necessary.
Why it’s helpful:
This pose relieves tension in the back and neck. It is also said to improve circulation to the brain, an act that makes one relax easily.
Find other sleep enhancing poses and practices at Ojaswin Yoga School.
5. Supine Twist (Supta Matsyendrasana)
Supine Twist loosens tightness in your lower back and aids digestion.
- How to Do It:
Lie on your back. Bend your knees and drop them to one side while keeping your shoulders grounded. Stretch your arms out wide. Hold for a few breaths, then switch sides.
- Why It Works:
This gentle twist helps detoxify the body and eases tension in the spine. It also encourages deep, restorative breathing.
For step-by-step instructions and personalized yoga plans, check Ojaswin Yoga School.
6. Corpse Pose (Savasana)
The Corpse Pose is a final relaxation pose. It relaxes your mind to give you full sleep time.
- How to Do:
Lay flat on your back with your arms and legs open. Close your eyes and focus on your breath.
- Why does it work?
Savasana calms the mind and signals your body to rest. It’s the perfect way to end a yoga session or prepare for bedtime.
Improve Your Sleep Quality Significantly by Mastering Savasana. Learn this and more at Ojaswin Yoga School.
Take The Next Step with Ojaswin Yoga School
However much these poses are simple for exercising, professional guidance will deepen one’s experience. Ojaswin Yoga School offers classes to suit your needs for yoga instructor training in India, because their skilled instructors will not only provide personalized advice, but they will also take care that you get to the maximum of your experiences and practice.