10 Powerful Yoga Poses You Can Do Before Bed For Better Sleep And Stress Control

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How to Fall Sleep Quickly Naturally? Try to add these 10 yoga poses to your nighttime routine to beat stress and anxiety.

Yoga Poses For Better Sleep At Night: Giving the body enough amount of sleep at night is an important step in keeping overall health under check. Be it the heart, or the lungs, or the kidneys, organs work better when the body is sleeping peacefully at night, yet many people struggle with stress, anxiety, and restlessness before bedtime — leading to a lack of proper rest. While a cup of chamomile tea or relaxing music can help soothe the soul and help beat stress and anxiety at night, there is another more organic way to deal with the issue – nighttime yoga sessions. Yes, you read that right! Practicing yoga before bed can help calm the nervous system, relax the muscles, and prepare the body for deep sleep.

In this article, we have discussed the top 10 yoga poses that you can add to your nighttime routine to help your mind, body, and soul calm down naturally and fall asleep quickly without any stress or tension.

10 Powerful Yoga Poses For Better Sleep At Night

Are you suffering from insomnia or extreme sleep deprivation? Try to add these 10 effective yoga poses to your nighttime routine to help your body fall asleep naturally without taking any sleeping pills:

Child’s Pose (Balasana)

Child’s Pose, also known as Balasana, is a great yoga posture that helps in stretching the back, releasing tension, and promoting better sleep at night. For better results, try to hold this position for several breaths, allowing your body to relax and your mind to quiet.

Cat-Cow Stretch (Marjaryasana-Bitilasana)

The Cat-Cow Stretch is an excellent way to release tension in the spine. Start on your hands and knees in a tabletop position. Inhale as you arch your back (Cow), and exhale as you round your spine (Cat). Repeat this flow for five to ten breaths, focusing on your breath and the movement.

Forward Bend (Uttanasana)

The Forward Bend is a simple yet effective pose that helps calm the nervous system and stretch the hamstrings. Stand with your feet hip-width apart and slowly bend forward at the hips, letting your head hang. You can bend your knees slightly if needed. Hold this position for several breaths, feeling the release in your back and legs.

Legs-Up-The-Wall Pose (Viparita Karani)

This restorative pose promotes relaxation and can help reduce fatigue. Lie on your back and extend your legs up against a wall, keeping your arms relaxed by your sides. Stay in this position for five to ten minutes, allowing gravity to work its magic and promote blood circulation.

Seated Forward Bend (Paschimottanasana)

The Seated Forward Bend is a calming pose that stretches the spine and hamstrings. Sit with your legs extended in front of you and slowly reach for your feet, bending at the hips. Keep your back straight and breathe deeply as you hold this pose, allowing your body to release tension.

Supine Spinal Twist (Supta Matsyendrasana)

This pose is beneficial for releasing tension in the spine and promoting relaxation. Lie on your back and draw one knee toward your chest. Gently guide it across your body to the opposite side while keeping your shoulders on the ground. Hold for several breaths before switching sides.

Bridge Pose (Setu Bandhasana)

Bridge Pose is excellent for opening the chest and relieving tension in the back. Lie on your back with your knees bent and feet flat on the floor. Press into your feet as you lift your hips toward the ceiling, holding for a few breaths before lowering back down.

Corpse Pose (Savasana)

Corpse Pose is the ultimate relaxation pose. Lie on your back with your legs extended and arms at your sides, palms facing up. Close your eyes and focus on your breath, allowing your body to relax completely. Stay in this pose for several minutes to achieve a state of deep relaxation.

Butterfly Pose (Baddha Konasana)

The Butterfly Pose opens the hips and promotes relaxation. Sit with your feet together and knees bent out to the sides. Hold your feet with your hands and gently flap your knees up and down like butterfly wings. This pose is soothing and can help alleviate tension in the lower body.

Happy Baby Pose (Ananda Balasana)

Happy Baby Pose is a playful pose that stretches the hips and lower back. Lie on your back and draw your knees toward your chest. Grab the outside of your feet with your hands and gently rock side to side, breathing deeply. This pose can bring a sense of joy and relaxation before sleep.

So, the next time you feel anxious and stressed at night, instead of grabbing coffee or tea, make sure to practice these effective asanas to your nighttime routine. However, make sure to not ignore persistent insomnia, as it could signal the onset of some serious health condition.