Yoga for better Sleep

1. Practice Regularly: Consistency is key. Try to practice yoga at the same time every evening.

2. Create a Relaxing Environment: Dim the lights, use calming scents like lavender, and play soothing music.

3. Focus on Breath: Deep, slow breathing can help activate the parasympathetic nervous system, promoting relaxation.

4. Avoid Intense Poses: Stick to gentle, restorative poses in the evening to avoid stimulating the body.

5. Wind Down: Allow some time after yoga before going to bed to let your body and mind fully relax.

Yoga Poses for Better Sleep

Child’s Pose (Balasana):

• Kneel on the floor, touch your big toes together, and sit back on your heels.

• Separate your knees about hip-width apart, and lay your torso down between your thighs.

• Extend your arms forward or rest them by your sides.

• Hold for 1-3 minutes.
  

Cat-Cow Pose (Marjaryasana-Bitilasana):

• Start on your hands and knees in a tabletop position.

• Inhale as you arch your back (Cow Pose), lifting your head and tailbone.

• Exhale as you round your back (Cat Pose), tucking your chin and tailbone.

• Repeat for 1-2 minutes.
  

• Legs Up the Wall (Viparita Karani):

• Sit sideways next to a wall.

• Lie down and swing your legs up the wall, scooting your hips as close to the wall as is comfortable.

• Relax your arms by your sides.

• Hold for 5-15 minutes.
  

• Reclining Bound Angle Pose (Supta Baddha Konasana):

• Lie on your back.

• Bend your knees and bring the soles of your feet together, letting your knees fall open.

• Place pillows or blocks under your knees for support if needed.

• Rest your hands on your belly or by your sides.

• Hold for 5-10 minutes.
  

• Corpse Pose (Savasana):

• Lie flat on your back with your legs extended and arms relaxed by your sides, palms facing up.

• Close your eyes and focus on deep, slow breathing.

• Stay in this pose for 5-10 minutes, allowing your body to fully relax.

Additional Tips

• Progressive Muscle Relaxation: While in Savasana, tense and then release each muscle group from your toes to your head.

• Guided Meditation: Listen to a guided meditation or use a sleep-focused yoga nidra session to deepen relaxation.

• Stay Warm: Ensure you are comfortably warm to aid in relaxation and prevent disturbances from feeling cold.

Incorporating these poses and tips into your evening routine can help calm the mind, reduce stress, and promote better sleep.