Yoga is a great way to relax after a long day. It helps you let go of stress, calm your mind, and get ready for a good night’s sleep. Adding a short yoga routine to your evening routine can help you feel better overall, lower your stress levels, and sleep better. Here are five yoga poses that will help you relax and get ready for sleep:
1. The Child’s Pose (Balasana)
Child’s Pose is a gentle way to rest that stretches your back, hips, and thighs. It calms your nervous system and helps you take deep breaths. This pose is great for lowering stress and helping your body relax.
How to Do It: Kneel on the mat with your knees apart and your big toes touching to begin. Bring your torso down to the floor so that your forehead rests on the mat. Put your arms out in front of you or to the side of your body, with your palms facing up. As you relax in the pose for 2 to 3 minutes, pay attention to your deep, slow breathing.
2. Forward Fold (Uttanasana)
Forward Fold is a simple but effective pose that helps ease tightness in your neck, lower back, and hamstrings. This pose helps you relax by gently turning your body upside down, which calms your mind and activates your parasympathetic nervous system.
How to Do It:
Put your feet hip-width apart and stand up. From your hips, slowly bend forward and bring your head down toward your knees. If it feels better, you can keep your knees bent a little. Let your arms hang down toward the floor or cross your hands over your elbows. Stay in this position for one to two minutes. As you hold the pose, focus on breathing steadily and letting your body sink deeper into the forward fold.
3. Legs Up the Wall (Viparita Karani)
Legs Up the Wall is a good way to relax and get your blood flowing better. This pose helps your legs relax and relieves pain in your lower back. It also helps your nervous system relax. These benefits make it a good choice for practicing at night.
How to Do It:
Sit down next to a wall and lean back until you are lying flat on the floor. Put your legs up on the wall so they are straight up. Let your arms hang down at your sides, with your palms facing up. Close your eyes and focus on your breath. Stay in this position for 5 to 10 minutes to let your body relax completely.
4. Paschimottanasana, or seated forward fold
This forward fold stretches your spine and works on your hamstrings and lower back to help release tension that has built up. The pose helps you breathe more deeply and puts you in a calm state of mind that helps you relax before bed.
How to Do It:
Put your legs straight out in front of you and sit on the floor. Breathe in to stretch your spine, then breathe out slowly as you bend forward and reach for your feet with your hands. Don’t worry about touching your toes; just stretch to where your body feels good. Stay in the pose for 1 to 3 minutes, and with each breath, try to let go of any stress.
5. Supta Baddha Konasana, or the reclining bound angle pose
Reclining Bound Angle Pose is a relaxing pose that helps ease tension in the lower back, hips, and groin. It also helps you relax by calming your mind and opening your chest.
How to Do It:
Put your knees up and lie down on your back. Put your feet together so that the bottoms touch. Let your knees fall open on each side toward the floor. In this position, gravity will naturally pull your hips apart. Put your hands on your stomach or next to you with your palms facing up. Stay in this position for three to five minutes. Take deep, slow breaths to help your body relax.
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These calming yoga poses can help you relax and let go of physical and mental stress before bed, which will help you sleep better. You can do all of them or just a few that you like. Yoga is a simple and effective way to improve your health and help you sleep better.
