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If you're someone who stays awake late into the night like an owl, you're not alone. Many people struggle with falling asleep quickly, and it often leads to tiredness the next day. But what if we told you that practicing certain yogasanas before sleep could help you drift off to sleep as soon as you lie down?
Incorporating these five simple yoga poses into your night routine can calm your mind, relax your body, and help you sleep soundly. Let’s explore the best yogasanas for a restful night.
1. Supta Baddha Konasana (Reclining Bound Angle Pose)
✔ How it Helps:
- Opens the hips and relaxes the lower back, releasing tension.
- Calms the mind and reduces stress, promoting a peaceful sleep.
✔ How to Do It:
- Sit with your legs extended, and then bring the soles of your feet together, allowing your knees to fall to the sides.
- Slowly recline, keeping your spine neutral and hands resting on the floor.
- Breathe deeply and stay in this position for 5-10 minutes.
2. Viparita Karani (Legs Up the Wall Pose)
✔ How it Helps:
- Relieves leg tension and improves blood circulation.
- Helps in calming the nervous system, making it easier to fall asleep.
✔ How to Do It:
- Sit with one side of your body against a wall.
- Swing your legs up the wall and lie down, keeping your hips close to the wall.
- Relax in this position for 5-10 minutes, breathing deeply.
3. Savasana (Corpse Pose)
✔ How it Helps:
- Savasana helps to release all tension and calm your mind and body.
- It’s a great way to end your practice, helping to prepare you for a deep, restful sleep.
✔ How to Do It:
- Lie flat on your back with arms at your sides and palms facing up.
- Focus on deep breathing, letting go of any thoughts or stress.
- Stay in this pose for 5-10 minutes, allowing your body to fully relax.
4. Setu Bandhasana (Bridge Pose)
✔ How it Helps:
- This pose helps release tension in the back and opens the chest, promoting relaxation.
- It also helps to stimulate the thyroid and calm the nervous system.
✔ How to Do It:
- Lie on your back with your feet flat on the floor and knees bent.
- Slowly lift your hips upwards, keeping your shoulders and feet grounded.
- Hold for 20-30 seconds, then gently lower your hips.
5. Ananda Balasana (Happy Baby Pose)
✔ How it Helps:
- This pose is great for relaxing the lower back and releasing tension in the hips.
- It helps calm the mind and promote deep relaxation, which aids in falling asleep.
✔ How to Do It:
- Lie on your back and bring your knees towards your chest.
- Hold your feet with your hands, keeping your knees wide apart.
- Gently rock side to side, stretching your lower back, and breathe deeply.
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