- By Bornika Das
- Mon, 31 Mar 2025 02:48 PM (IST)
- Source:JND
Bedtime Yoga For Better Sleep: In today’s fast-paced world, a good night is essential for overall well-being as it supports physical health, mental clarity and emotional balance. People nowadays are occupied with stress, anxiety and long hours of screen time, leaving their bodies restless. These reasons often cause difficulty in sleeping. Lack of proper, good night sleep can lead to poor concentration and a weakened immune system. Although there are sleep aids and medications, yoga offers a natural and effective way to gently calm the nervous system and prepare the body for deep, restorative sleep.
Tossing and turning at night has become a common problem at night, resulting in disturbed sleep. Mindful movements and deep breathing through yoga help calm the nervous system, lower stress levels and prepare the body to rest. There are certain relaxing yoga poses that are designed to stretch out the tight muscles, slow down the heart and calm the mind. Here’s a list of six relaxing yoga poses that help to get a sound sleep at night.
Gentle Yoga Asanas For Peaceful Night Sleep
Child’s Pose (Balasana)
This is a relaxing yoga pose that helps stretch the back and hips while calming the mind. Kneel and sit back on the heels, stretch the arms forward and lower the forehead on the floor. This posture encourages you to deep breathe and relieve stress, thus unwinding the body before sleep. Hold the position for three to five minutes and allow the nervous system to fully relax.
Reclining Bound Angle Pose (Supta Baddha Konasana)
This is a soothing posture that helps to open the hips, stretch the thighs and calm the mind. Begin this yoga asana by lying on the back, bringing the soles of the feet together and letting the knees fall open naturally. This asana allows deep relaxation and enhances circulation. Allow the body to rest in this pose for five to ten minutes, breathing deeply and allowing it to release stress.
Corpse Pose (Savasana)
Corpse pose is considered to be the ultimate relaxation yoga pose. This pose helps the body to fully unwind and prepare for better sleep. To carry out this asana, lie flat on the back with the arms on the sides, palms facing upwards. Close your eyes and let go of any tension, focussing on slow, deep breaths. Stay in the position for five to ten minutes, allowing the mind and body to transition into a deeply relaxed state.
Legs Up the Wall (Viparita Karani)
An excellent pose for relieving tired legs, this yoga asana improves blood circulation and reduces stress. Lie on the back with the legs extended up against a wall. Keep your arms by the sides with palms facing upward. Focus on slow, steady breathing. Remain in this position for five to ten minutes to encourage relaxation by gently stretching the lower back and reducing physical tension.
Easy Seated Pose With Forward Fold (Paschimottanasan)
Paschimottanasan benefits by stretching the back and hips while calming the nervous system. Sit cross-legged with a straight spine, inhale deeply and exhale as you bend forward over your legs. Rest in the posture for three to five minutes, focussing on the breath and encouraging a sense of peace.
Cat-Cow Pose (Marjaryasana-Bitilasana)
This yoga asana is considered to relieve back and neck tension while improving spine flexibility. Start on your hands and knees, ensuring that your wrists are aligned with your shoulders and your knees with your hips. As you inhale, arch the back and lift the head for the cow pose. Exhale by rounding the back and tucking in the chin into your chest for the cat pose. Repeating the movement five to ten times helps loosen the spine and accumulated tension, making it easier to relax before bedtime.