Yoga Poses for a Restful Night's Sleep

1. Nurturing Dreams:YogaPosesforaRestful Night'sSleep Yoga is agentle and restorativepracticethat helpsindividualswind down at the end of the day. Some of the benefits that many people experience when incorporating yoga into their daily routines, especially in terms of improving sleepandreducingstress. Yoga'scalmingand meditativeaspectscan preparethebodyand mind for sleep. By reducing stress and promoting relaxation, yogacan help individuals fallasleepfaster, stayasleeplonger, andexperiencebetteroverallsleep quality. Inthisarticle,we’lllookatsomebeginner-friendlyyogaposesthataregreat forimprovingsleep. YogaPoses foraBetter Night'sSleep

2. Practicingyoga posesrightbefore bedtimeandincorporatingtheOcean Breath (also known as Ujjayi Pranayama) is an excellent way to wind down, relax,andprepareforarestfulnight'ssleep. • Here's a sequence of gentle yoga poses for better sleepthat you can hold for about 3 to 5 minutes each, using the Ocean Breath to enhance the relaxation effect.TheOceanBreathinvolves agentleconstrictionofthebackofthe throat during both inhalation and exhalation, creating a soothing sound similar to oceanwaves. • Janu Sirsasana(Head-to-KneeForwardBend) • This poseprovides adeepstretchforthe hamstrings andlowerback, promoting physical relaxation and reducing muscle tension that may interfere withsleep. • Sitonthe floorwithyourlegs infrontofyou. • Bendyourrightkneeandbringthesoleofyourrightfoottotheinner thighofyourleftleg. • Hinge atyourhipsandfoldforwardoveryourleftleg. • Reachyourhandstowardyourleftfoot.Ifyoucan,holdontoyourleft footwithyourhands. • Holdfor30secondsto1minute,orlongerifcomfortable. • Breathedeeply andrelaxintothe stretch. • BaddhaKonasana(ButterflyPose) • Benefits:Opensthehips,relieveslowerbacktension,andpromotesrelaxation. • Sitwithyourlegs extendedinfrontof you.

3. Bendyourkneesandbring the solesof yourfeettogether. • Holdyourfeetwithyourhands,andgentlypressyourkneestowardthe ground. • Breathedeeply andholdfor severalbreaths • Balasana(Child'sPose) • Benefits:Calmsthemind,stretchesthelowerbackandhips,andrelieves tensionintheneckandshoulders. • Kneelonthefloorwithyourbigtoestouchingandkneesapart. • Sitbackonyourheelsandextendyourarmsforward. • Restyourforeheadonthe groundorona cushion. • Breathedeeply andholdfor several breaths. • ViparitaKarani(Legs Up theWallPose) • Benefits:Reducesswellinginthelegs,improvescirculation,andrelaxesthe nervous system. • Sitclose toawallwithyourhipagainstit. • Swingyourlegsupthewallasyou lieonyourback. • Place yourarmsbyyoursides,palmsfacing up. • Relaxandholdfor3-5minutes,focusingonyourbreath. • Salabhasana(LocustPose) • Benefits:Strengtheningtheback,relievingtension,andpromotingbetter overallposture. • Beginbylyingface downonyouryogamat.

4. Asyoupreparetoliftintothepose,engageyourabdominalmusclesby drawingyournaveltowardyourspine. • Onyournextinhale,slowlyliftyourlegsoffthemat. • HoldSalabhasana fora fewbreaths. • CorpsePose(Savasana) • Benefits:Deeprelaxation,reducesstress,andpreparesthebody for sleep. • Lie flatonyourbackwithyourlegsextended. • Close youreyesandletyourbodyfullyrelax. • Focusonyourbreath,allowingittobecome naturalandgentle. • StayinSavasanafor5-10minutestointegratethebenefitsofyour practice andprepare forsleep. • Conclusion • The connection between stress reduction yoga, relaxation, and improved sleep quality is well-established, and mind-body practices like yoga have been shown tobe effective inpromotingbetter,morerestfulsleep. • SourceLink: • https://medium.com/@7pranayama.yoga/nurturing-dreams-yoga-poses-for- a-restful-nights-sleep-ec60583d7d2b