5 Yoga Pose and Exercises for Better Sleep

Getting a good night’s sleep in our fast-paced and demanding world can be difficult. Stress, anxiety, and yoga school in rishikesh other factors can all disrupt our sleep patterns, leaving us tired and depleted. Yoga, thankfully, provides a natural and effective way to promote better sleep. You can relax your body, calm your mind, and improve your sleep quality by incorporating specific yoga poses and exercises into your bedtime routine. The five yoga poses and exercises yoga teacher training in india listed below can help you sleep better at night.

1. Supta Baddha Konasana (Reclining Bound Angle Pose)

Supta Baddha Konasana, 200 hour yoga teacher training in india or Reclining Bound Angle Pose, is a great yoga pose for relaxing the body and opening the hips. It promotes relaxation and is especially useful for people who have tight hips or lower back tension.

How to Practise:

1. Begin by sitting with your legs extended in front of you.
2. Bend your knees yoga training rishikesh and bring your feet’s soles together, allowing your knees to fall outward.
3. Lower your back slowly to the ground, using a cushion or yoga block if necessary.
4. Bring your hands to your sides.
5. Close your eyes, breathe deeply, and concentrate on relaxing your entire body.
6. Hold this position for 5-10 minutes, or for as long as you are comfortable.

Supta Baddha yoga teacher training in rishikesh Konasana relaxes the hips and groins, making it easier to let go of the stresses of the day and prepare for a restful night’s sleep.

2. Viparita Karani (Legs Up the Wall Pose)

Viparita Karani, also known as the Legs Up the Wall Pose, is a restorative yoga pose that promotes 200 hour yoga teacher training in rishikesh relaxation while also lowering stress and anxiety. This pose is particularly beneficial for calming the nervous system and increasing circulation.  

How to practice:

1. Stand with your right hip against the wall, knees bent, and feet flat on the floor.
2. Lie on your back and gently pivot your body up the wall, extending your legs.
3. Place your hands, palms up, at your sides.
4. Close your eyes and take slow, deep breaths to relax into the pose.
5. Hold this position for 5 to 15 minutes.

Viparita Karani aids in the drainage of excess fluid from the legs and the reduction of swelling. ashtanga yoga teacher training in india It also helps to relax the nervous system, making it an excellent pre-sleep posture.

3. Balasana (Child’s Pose)

Balasana, also known as Child’s Pose, is a gentle resting pose that can help relieve back, neck, 200 hour ashtanga yoga teacher training in india and shoulder tension. It is an excellent way to relax and unwind before going to bed.

How to practice:

1. Begin by kneeling on your hands and knees on a tabletop.
2. Sit on your heels, big toes touching, and knees apart.
3. Extend your arms in front of you, with your brow on the mat.
4. Concentrate on deep, slow breaths to relax your entire body.
5. Stay in this position for 2-5 minutes, or for as long as you are comfortable.

Balasana promotes safety and comfort, and it should be incorporated into your bedtime routine for improved sleep.     

4. Nadi Shodhana (Alternate Nostril Breathing)

Alternate Nostril Breathing, or Nadi Shodhana, is a pranayama (breathing) exercise that balances the Vedant Darshan flow of energy in the body and calms the mind. It is particularly effective at reducing stress and anxiety, both of which can disrupt sleep.

How to practice:

1. Take a seat that is comfortable for you, with your spine straight and your shoulders relaxed.
2. Close your right nostril with your right thumb and your left nostril with your right ring finger.
3. Begin by closing your right nostril and deeply inhaling through your left.
4. With your ring finger, close your left nostril and open your right nostril.
5. Completely exhale through your right nostril.
6. Take a deep breath in through your right nostril.
7. Put one nostril closed and the other open.
8. Completely exhale through your left nostril.
9. Repeat 5-10 times before returning to regular breathing.

Nadi Shodhana helps to balance the nervous system, reduce stress, and prepare the body and mind for a restful night’s sleep.

5. Savasana (Corpse Pose)

Savasana, also known as Corpse Pose, is the ultimate relaxation pose and is usually done at the end of a yoga session. It is the most relaxing sleeping method, allowing your body and mind to completely relax and unwind.

How to practice:

1. Lie on your back with your legs extended and your arms at your sides, palms facing up.
2. Close your eyes and take a few deep breaths to relax into the pose.     
3. Relax your muscles, beginning with your toes and progressing to your head. 
4. Allow your mind to relax while focusing on your breathing.
5. Rest in Savasana for 10-15 minutes, or as long as you want. 

Savasana is a deeply relaxing pose that helps the body prepare for a good night’s sleep by encouraging mindfulness.

Yoga reduces stress, calms the mind, and relaxes the body, making it a natural and effective way to improve sleep quality. Including these five yoga poses and exercises in your bedtime routine can help you sleep better and wake up feeling more refreshed and revitalized. Remember that consistency is key, and you can use yoga to have more restful nights and brighter mornings with time and effort. Sweet dreams!