Hey there, tired souls! Are you struggling to fall and stay asleep? Do you wake up feeling more exhausted than when you went to bed? I feel you. Sleep is vital for our physical and emotional well-being. But don’t worry, I’ve got you covered. In this blog post, I’ll be sharing some mindful movement: yoga poses that will help you get a restful night’s sleep. 🧘‍♀️

The Importance of Mindful Movement for Sleep 💭

Before we dive into the yoga poses, let’s talk about why mindful movement is beneficial for sleep. Moving your body with intention and awareness can help release tension and calm the mind. It also increases blood flow to tired muscles, which can lead to a more restful sleep. In addition, yoga can help regulate the breath, which can further relax the nervous system and prepare the body for sleep. 🙏

A person doing yoga while looking at the beautiful sunrise

Child’s Pose (Balasana) 🧒

Child’s Pose is a gentle stretch that helps release tension in the back, shoulders, and hips. It’s also a great pose to practice before bedtime, as it can help calm the mind.

To practice Child’s Pose, start on your hands and knees. Bring your big toes together and widen your knees to hip-distance apart. Stretch your arms forward and rest your forehead on the mat. Stay here for at least five deep breaths.

A person doing Child's Pose with their arms stretched out in front of them as they rest their forehead on the mat

Standing Forward Bend (Uttanasana) 🤸‍♀️

Standing Forward Bend is a deep stretch for the hamstrings and low back. It can also help calm the mind and relieve stress.

To practice Standing Forward Bend, stand with your feet hip-distance apart. Slowly hinge forward at the hips and let your hands hang towards the ground. If your hamstrings are tight, you can bend your knees slightly. Stay here for at least five breaths.

A person doing Standing Forward Bend with their hands hanging towards the ground and their head relaxed

Legs Up the Wall (Viparita Karani) 🧘‍♂️

Legs Up the Wall is a restorative pose that can help reduce anxiety and promote relaxation. It’s also great for reducing swelling and fatigue in the legs.

To practice Legs Up the Wall, lie on your back with your hips against the wall. Extend your legs up the wall and let your arms rest by your sides. Stay here for at least five minutes, or longer if you’d like.

A person doing Legs Up the Wall with their legs extended up against a wall, and their arms resting by their sides

Reclined Bound Angle (Supta Baddha Konasana) 🦋

Reclined Bound Angle is a gentle hip opener that can help release tension in the pelvic area. It’s also a great pose to practice before bed to calm the mind and prepare for sleep.

To practice Reclined Bound Angle, lie on your back with your knees bent and feet on the ground. Bring the soles of your feet together and let your knees fall out to the sides. You can place a pillow or blanket under each knee for support. Rest your arms by your sides and stay here for at least five breaths.

A person doing Reclined Bound Angle with the soles of their feet together and their knees falling out to the sides, with their arms resting by their sides

Final Thoughts 💭

By incorporating these yoga poses into your bedtime routine, you can help promote a more restful night’s sleep. Remember to move with intention and awareness, and to always listen to your body. Sweet dreams! 😴

A person sleeping peacefully in bed with a smile on their face

And that’s it for today’s blog post! I hope you enjoyed learning about mindful movement and how it can benefit your sleep. Do you have any favorite yoga poses that you practice before bed? Let me know in the comments! 👇