If you struggle with sleep, gentle yoga practices can be a game-changer. These poses calm your nervous system and prepare your body for restful sleep. Practice these poses 30 minutes before bedtime for best results. **1. Child's Pose (Balasana)** Kneel on the floor, sit back on your heels, and fold forward, resting your forehead on the ground. Extend your arms forward or rest them alongside your body. This pose calms the mind and releases tension in the back and shoulders. **2. Legs-Up-the-Wall (Viparita Karani)** Lie on your back and extend your legs up against a wall. This restorative pose improves circulation, reduces swelling in the legs, and calms the nervous system. **3. Reclined Butterfly (Supta Baddha Konasana)** Lie on your back with the soles of your feet together and knees falling open. Support your knees with pillows if needed. This pose opens the hips and promotes relaxation. **4. Corpse Pose (Savasana)** Lie flat on your back with arms relaxed at your sides, palms facing up. Focus on your breath and consciously release tension from each body part. This final relaxation pose integrates the benefits of your practice. **5. Cat-Cow Stretch** On your hands and knees, alternate between arching your back (cow) and rounding it (cat). This gentle movement releases spinal tension and prepares your body for rest. **Tips for Better Sleep** Practice in a dimly lit room, use calming music or silence, and focus on slow, deep breathing. Avoid screens and stimulating activities after your practice. Consistency is key - even 10-15 minutes nightly can significantly improve your sleep quality over time.
Master these gentle yoga poses to improve sleep quality and wake up refreshed.