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, yoga school in rishikesh anxiety, and other factors can all interfere with our sleep patterns, leaving us exhausted and depleted. Yoga, thankfully, offers a natural and effective method of promoting better sleep. By incorporating specific yoga poses and exercises into your bedtime routine, you can relax your body, calm your mind, and improve your sleep quality. The yoga teacher training in india following five yoga poses and exercises can help you sleep better at night.



1. Supta Baddha Konasana (Reclining Bound Angle Pose)


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



How to Practise:

1. Begin by sitting with your legs outstretched in front of you.

2. Bend your knees and bring the soles of your feet together, allowing your knees to fall outward.

3. Slowly lower your back to the ground, using a cushion or yoga block if necessary.

4. Maintain your hands by your sides.

5. Close your eyes, take a deep breath, and focus on relaxing your entire body.

6. Maintain this position for 5-10 minutes, or as long as you are comfortable.


Supta Baddha Konasana relaxes the hips and groins, making it easier to let go of the day’s stresses and prepare for a good 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 yoga training rishikesh promotes relaxation and reduces stress and anxiety. This pose is especially beneficial for calming the nervous system and increasing circulation.        



How to practice:


1. Place your right hip against the wall, your knees bent, and your feet flat on the floor.

2. Lie on your back and extend your legs as you gently pivot your body up the wall.

3. Raise your palms to your sides.

4. To relax into the pose, close your eyes and take slow, deep breaths.

5. Maintain this posture for 5 to 15 minutes.


Viparita Karani helps to drain excess fluid from the legs and reduce swelling. It also aids yoga teacher training in rishikesh  in the relaxation of the nervous system, making it an ideal pre-sleep posture.



3. Balasana (Child’s Pose)


Balasana, also known as Child’s Pose, is a gentle resting pose that can help relieve tension in the back, neck, and shoulders. It is an excellent way to unwind and relax before going to bed.


How to practice:


1. Begin by kneeling on a tabletop on your hands and knees.

2. Sit on your heels with your big toes touching and your knees apart.

3. Extend your arms in front of you and rest your brow on the mat.

4. Take slow, 200 hour yoga teacher training in rishikesh deep breaths to relax your entire body.


5. Hold this position for 2-5 minutes, or as long as you feel comfortable.


Balasana encourages safety and comfort, and it should be included in your bedtime routine for better sleep.       


4. Nadi Shodhana (Alternate Nostril Breathing)


Nadi Shodhana, or Alternate Nostril Breathing, is a pranayama (breathing) exercise ashtanga yoga teacher training in india that balances the flow of energy in the body and calms the mind. It is especially effective at reducing stress and anxiety, both of which can interfere with sleep.



How to practice:


1. Sit comfortably with your spine straight and your shoulders relaxed.

2. Use your right thumb to close your right nostril and your right ring finger to close 200 hour ashtanga yoga teacher training in india


your left nostril.

3. Start by closing your right nostril and inhaling deeply through your left.

4. Close your left nostril with your ring finger and open your right nostril.

5. Exhale completely through your right nostril.

6. Inhale deeply through your right nostril.

7. Close one nostril and open the other.

8. Exhale completely through your left nostril.

9. Do this 5-10 times before returning to normal breathing.


Nadi Shodhana aids in the balance of the nervous system, the reduction of stress, and the preparation of 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 typically performed at the conclusion of a yoga session. It is the most relaxing method of sleeping, allowing your body and mind to completely Vedant Darshan


relax and unwind.


How to practice:


1. Lie on your back, legs extended, 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, starting with your toes and working your way up to your head.  

4. Focus on your breathing while relaxing your mind. 

5. Relax in Savasana for 10-15 minutes, or for as long as you like.    


Savasana is a deeply relaxing pose that promotes mindfulness and assists the body in preparing for a good night’s sleep.

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


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