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Yoga Poses To Do An Hour Before Bed For Better Sleep

You must have heard that yoga is the perfect solution for many health conditions. Different types of yoga asanas help in different ways. In this article, we will discuss yoga for better sleep. Yoga asanas for better sleep are useful for everyone. Before hitting the hay, try some yoga poses for better sleep.

Do you know how it feels when you are suffering from insomnia? Not getting proper sleep ruins your whole day. It seems like no one can take complete sleep these days. Phones or laptops play a vital role in making your sleep more elusive. For this, people start taking sleeping pills or some other medicines which have several side effects.

Yoga For Better Sleep

Why don’t you try some yoga poses for better sleep. Here is some yoga for better sleep:

Dirga Pranayama

Yoga for better sleep, yoga asanas for better sleep, Yoga poses for better sleep

Start your yoga from your breathing. You can do this yoga however you like – sitting or laying down. Sit in a comfortable position. Then place one hand on your belly and other on your rib cage. Breath normally and try to focus on the rising and falling sensations of your breathe and hold the breath for a few seconds, if you can.

Balasana (Child’s pose)

Yoga for better sleep, yoga asanas for better sleep, Yoga poses for better sleep

Balasana is one of the most effective Yoga for better sleep. All you need to do is just take a kneeling position on your mat bringing your toes together behind you and widen your knee as much as you can. Exhale and bring your torso towards the ground, between your thighs. Try to lengthen your tailbone away from your upper body. And keep your palms upon the ground. Try to hold the position for 15 breaths or more.

Rock-a-bye roll

Lay on your back and hug your knee into the chest. Then cross your ankles and wrap both your arms around your shins with clasped hands. Inhale and try to rock your body up to sit and then exhale as you rollback. Repeat this for one minute.

Nighttime Goddess Stretch

Yoga for better sleep, yoga asanas for better sleep, Yoga poses for better sleep

Lay on your back with knees bent. Then try to place the sole of your feet together and let your knees fall open. This should form a diamond shape with your legs. Rest your arms on the bed. Elevate your legs with the help of a pillow underneath each knee, if you feel any strain.

Marjaryasana and Bitilasana

Yoga for better sleep, yoga asanas for better sleep, Yoga poses for better sleep

This yoga contains two poses – Cat and Cow. Let’s start with the cat pose. Roll forward onto your hands and knees. Exhale and tilt the crown of the head and the tailbone down to the ground, arching your spine into a C-curve. Try to pull your shoulder blades apart.

For cow pose, you need to do exactly opposite the cat pose. Inhale and bring your crown and tailbone up toward the ceiling, hollowing out the lower back. Repeat these poses as much as you can.

Modified Sucirandhrasana (Figure Four Against the Wall)

Yoga for better sleep, yoga asanas for better sleep, Yoga poses for better sleep

Take your yoga mat close to a wall and lay down on your back, closest to the wall. Your glutes should be about a foot away from the wall, keeping in mind your comfort level. Then bend your knees to rest your feet flat on the wall. Keeping your right knee bent and place gently on the wall and cross your left leg over your right. Switch legs after taking about six long breaths. You can repeat this exercise as much as you can.

Ardha Bhekasana (Supported Half Frog Pose)

Yoga for better sleep, yoga asanas for better sleep, Yoga poses for better sleep

For this pose, you need to lay down on your belly. Bend your right leg until it’s bent to 90 degrees. Your knee should level with your hip. Keep your left leg straight and try to lengthen it. After six breaths, switch sides gently.

Savasana (Corpse Pose)

Yoga for better sleep, yoga asanas for better sleep, Yoga poses for better sleep

Lay on your back with your belly facing the ceiling. Make sure your every body part, from jaw to fingertips, is relaxed. Keep your arms close to your body, palms facing the ceiling, and your legs should be in a relaxed position and pointed away from your body. Hold the position for 15-20 breaths or as long as you want. This pose can be practiced on the bed as well.

Conclusion

Yoga asanas are the most effective way to keep your body healthy and flexible. This doesn’t mean you have to find a yoga trainer and go to a yoga center. We can do basic yoga at your home only. In this article, we have shared some yoga asanas for better sleep. These poses are really very relaxing. So take out a few minutes at the end of the day for yourself. Do these yoga poses before going to bed and you’ll be ready to sleep in no time.

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