Bedtime Yoga for Better Sleep: 4 Simple Poses to Relax Your Body and Mind

Sleep plays a crucial role in keeping the body and mind healthy. When sleep is disrupted, it can lead to several health issues, including insomnia. Practicing yoga before bed is a simple and effective way to calm the mind, reduce stress, and support deep, restful sleep. Bedtime yoga activates the parasympathetic nervous system, promoting relaxation and mental clarity.

Below are four easy yoga poses and breathing techniques that may help improve your sleep quality.

1. Balasana (Child's Pose)

Balasana is a calming yoga pose that gently stretches the lower back, hips, and thighs. It soothes the nervous system and prepares the body for rest.

How to do it: Sit in Vajrasana. Exhale and bend forward, resting your forehead on the mat. Stretch your arms forward. Breathe deeply and stay in this pose for a few minutes.

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

This pose promotes relaxation, improves blood circulation, and reduces fatigue.

How to do it: Lie on your back and raise your legs up against a wall. Keep your arms relaxed beside you or above your head. Close your eyes and breathe slowly.

3. Anulom Vilom & Bhramari Pranayama

These breathing techniques help reduce anxiety, calm the mind, and support better sleep.

Anulom Vilom: Inhale through one nostril, exhale through the other, and alternate.

Bhramari: Inhale deeply and make a gentle humming sound like a bee while exhaling.

4. Shavasana (Corpse Pose)

Shavasana is an excellent way to end your yoga routine. It allows the body to completely relax and prepares you for sleep.

How to do it: Lie flat on your back with your arms at your sides. Close your eyes and take slow, deep breaths. Focus on relaxing each part of your body.

Additional Tips for Better Sleep

Practice yoga for 15–20 minutes before bed.

Create a calm sleeping environment: use dim lighting and avoid noise.

Avoid screen time (especially mobile phones) at least 1 hour before sleeping.

Stick to a regular sleep schedule—go to bed and wake up at the same time every day.

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