Getting quality sleep feels impossible in our busy modern lives. Work stress and endless distractions make it hard to relax at bedtime. Adding yoga to your evening routine offers a natural solution for better rest. These three easy poses can help you fall asleep faster and sleep more soundly tonight. The first pose to try is Child’s Pose. This gentle stretch calms your nervous system and releases tension from your back and shoulders. Kneel on your bed or a soft surface and sit back on your heels. Lower your chest toward the floor and extend your arms forward. Rest your forehead on the ground & breathe slowly for two to three minutes. This position signals your body that it’s time to wind down. Next is Legs-Up-The-Wall pose
Child’s Pose (Balasana): A Gentle Reset for Body and Mind
Child’s Pose is a deeply restorative yoga posture designed to relax the body and quiet the mind. It helps ease stress, soften tight muscles in the back, neck, and shoulders, and gently signal that it’s time to slow down. By lengthening the spine and encouraging slow, mindful breathing, this pose activates the parasympathetic nervous system, supporting the body’s natural relaxation response.
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How to Practice
– Begin kneeling on the floor with your big toes touching and knees comfortably apart, creating space for your torso.
– Gradually fold forward, lowering your torso between your thighs and resting your forehead on the mat.
– Stretch your arms forward with palms down, or place them alongside your body with palms facing up—choose what feels best.
– Breathe slowly and evenly, remaining in the pose for 1 to 3 minutes.
Benefits
– Soothes the nervous system
– Releases tension in the back, neck, and shoulders
– Encourages deep, calming breaths
Child’s Pose is an ideal way to begin an evening wind-down routine, helping you let go of physical and mental stress before rest.
Legs Up the Wall (Viparita Karani): A Simple Way to Unwind
Legs Up the Wall is a mild inversion that supports relaxation and prepares the body for sleep. By resting the legs vertically against a wall, this pose promotes healthy circulation and helps transition the body from alertness to calm. It is especially helpful for easing restlessness and quieting a busy mind at night.
How to Practice
– Sit sideways next to a wall with your legs extended and your body relaxed.
– Carefully lie back and swing your legs up so they rest comfortably against the wall, keeping your back flat on the floor.
– Optionally place a cushion or bolster under your hips for extra support.
– Rest your arms by your sides with palms facing upward and breathe deeply.
– Remain in the pose for 5 to 10 minutes, allowing your body to fully relax.
Benefits
– Helps reduce stress and anxiety
– Improves circulation and eases leg and foot discomfort
– Calms the nervous system before sleep
This pose gently balances blood flow and releases tension in the lower body, creating a peaceful state that supports restful sleep.
Reclining Bound Angle Pose (Supta Baddha Konasana): Deep Relaxation Before Bed
Reclining Bound Angle Pose is a restorative posture that helps soften tightness in the hips, groin, and lower back after a long day. It supports mindful breathing and relaxation, making it easier to quiet the mind and release lingering tension that can disrupt sleep.
How to Practice
– Lie on your back with knees bent and feet flat on the floor, about hip-width apart.
– Bring the soles of your feet together and allow your knees to gently fall open to the sides.
– Rest your arms by your sides with palms up, or place them on your abdomen for added grounding.
– Close your eyes and focus on slow, steady breaths, noticing the movement of your belly.
– Hold the pose for 5 to 10 minutes, allowing your body to relax completely.
Benefits
– Gently opens the hips and releases lower-body tension
– Encourages deep relaxation and stress relief
– Supports the parasympathetic nervous system for better sleep
This pose helps the body fully unwind, making it easier to transition into a calm, restful night’s sleep.
