If stress and anxiety are keeping you awake at night, incorporating simple yoga poses into your bedtime routine can help calm the mind and promote restful sleep. Yoga helps relax the nervous system, release tension, and prepare the body for deep relaxation. Practicing these three yoga asanas daily before bed can improve sleep quality and reduce stress.

1. Balasana (Child’s Pose)

This gentle resting pose helps relax the back, shoulders, and mind, releasing built-up tension from the day. It promotes a sense of security and calmness, making it easier to fall asleep.

How to do it:

• Kneel on the floor, sitting back on your heels.
• Extend your arms forward and lower your chest towards the ground.
• Rest your forehead on the mat and take slow, deep breaths.
• Hold for 1-2 minutes.

2. Viparita Karani (Legs Up the Wall Pose)

This pose improves circulation, reduces anxiety, and soothes the nervous system, preparing the body for sleep.

How to do it:

• Lie down near a wall and extend your legs upward, resting them against the wall.
• Keep your arms relaxed at your sides.
• Breathe deeply and hold the position for 5-10 minutes.

3. Supta Baddha Konasana (Reclining Butterfly Pose)

This pose gently stretches the hips and thighs while promoting relaxation and reducing stress.

How to do it:

• Lie on your back and bring the soles of your feet together, letting your knees drop outward.
• Place your hands on your belly or by your sides.
• Close your eyes, take deep breaths, and hold the pose for 3-5 minutes.

Additional Tips for Better Sleep

• Practice deep breathing while holding these poses to enhance relaxation.
• Avoid screen time before bed, as blue light can interfere with melatonin production.
• Maintain a consistent sleep routine to regulate your body clock.