Sleep is essential for our overall well-being, but many people struggle with getting a good night's rest. Yoga, with its calming effects on both the mind and body, can be an excellent solution to promote better sleep. Practising these gentle asanas before bedtime can help reduce stress, relax your muscles, and prepare your mind for rest. Here are five yoga poses that can help you sleep better.Balasana (Child’s Pose)Steps:Start by kneeling on the floor, bringing your big toes together and sitting back on your heels.Spread your knees wide apart, but keep your big toes touching.Slowly exhale and fold forward, stretching your arms out in front of you or resting them by your sides.Rest your forehead on the mat, close your eyes, and breathe deeply for 1-3 minutes.How It Helps:Balasana is a grounding pose that gently stretches the hips, thighs, and lower back. By calming the nervous system, it helps relieve tension and stress, making it easier to transition into sleep.Supta Baddha Konasana (Reclined Bound Angle Pose)Steps:Lie flat on your back, and bring the soles of your feet together.Let your knees drop open to the sides, forming a diamond shape with your legs.Place your arms comfortably by your sides, palms facing up, and close your eyes.Stay in this pose for 3-5 minutes, taking slow, deep breaths.How It Helps:This restorative pose opens the hips and chest, promoting relaxation. Supta Baddha Konasana encourages deep breathing and relaxation, which helps reduce anxiety, allowing you to fall asleep more easily.Viparita Karani (Legs Up the Wall Pose)Steps:Sit sideways next to a wall and gently swing your legs up, lying on your back.Keep your legs straight and vertical against the wall, with your arms resting by your sides or on your stomach.Stay in this position for 5-10 minutes, breathing deeply and focusing on releasing tension from your lower body.How It Helps:This inversion pose helps promote blood circulation and reduces any tension or fatigue in the legs and lower back. By calming the mind and reducing stress, it prepares the body for restful sleep.Marjaryasana-Bitilasana (Cat-Cow Pose)Steps:Begin on your hands and knees in a tabletop position.As you inhale, arch your back, lifting your head and tailbone (this is Cow Pose).As you exhale, round your back, tucking your chin to your chest and drawing your belly towards your spine (this is Cat Pose).Repeat the sequence 8-10 times, moving slowly with your breath.How It Helps:This gentle flow between Cat and Cow poses helps release tension in the spine, shoulders, and neck. It also encourages deep, steady breathing, helping to reduce restlessness and anxiety, making it easier to fall asleep.Savasana (Corpse Pose)Steps:Lie flat on your back with your arms by your sides, palms facing up.Let your feet fall naturally to the sides and close your eyes.Focus on your breathing and consciously relax each part of your body, starting from your toes and working your way up to your head.Stay in this pose for 5-10 minutes, focusing on deep relaxation.How It Helps:Savasana is the ultimate relaxation pose that allows your body and mind to enter a state of complete rest. It encourages mindfulness, reduces stress, and prepares you for sleep by helping to calm both the body and mind.
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