Yogic Sleep Therapy: 10 Poses to Release Tension and Improve Sleep Quality

Are you having trouble sleeping at night? Do you wake up feeling tired and exhausted? If yes, then you are not alone. Lack of sleep can have a significant impact on your overall health and wellbeing. But don’t worry, there’s a natural solution - yogic sleep therapy!

Yogic sleep therapy is an excellent way to release tension, calm the mind, and help you get a good night’s sleep. This practice involves a variety of poses and breathing techniques designed to put your body and mind in a relaxed state. Here are ten yoga poses that you can do before bedtime to release tension and improve sleep quality.

1. Child’s Pose

Child’s pose is an excellent pose for releasing tension in your back and neck muscles. Sit on your knees and stretch your arms out in front of you. Lower your torso to the ground and rest your forehead on the mat. Take deep breaths and feel the stretch in your spine.

2. Cat-Cow Pose

The cat-cow pose is a gentle stretch that helps relieve tension in your spine. Start on your hands and knees and alternate between arching your back and rounding it. Take deep breaths and focus on the movement of your spine.

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3. Standing Forward Bend

Standing forward bend is a simple pose that helps release tension in your hamstrings and back. Stand with your feet shoulder-width apart and bend forward at the hips. Let your hands hang freely and feel the stretch in your back and legs.

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4. Legs Up the Wall Pose

Legs up the wall pose is a restorative pose that helps calm the mind and relax the body. Lie flat on your back and extend your legs up the wall. Stay in this pose for a few minutes and focus on your breath.

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5. Seated Forward Bend

Seated forward bend is a calming pose that helps stretch your spine and hamstrings. Sit on the ground with your legs extended in front of you and bend forward at the hips. Place your hands on your shins or feet and take deep breaths.

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6. Reclining Bound Angle Pose

Reclining bound angle pose is a relaxing pose that helps release tension in your hips and groin area. Lie flat on your back and bring the soles of your feet together. Let your knees fall open and feel the stretch in your hips.

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7. Supine Spinal Twist

Supine spinal twist is a gentle twist that helps release tension in your spine and hips. Lie flat on your back and bring your right knee to your chest. Use your left hand to guide your right knee over your left leg. Hold this pose for a few breaths and repeat on the other side.

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8. Corpse Pose

Corpse pose is a final relaxation pose that helps calm the mind and relax the body. Lie flat on your back and let your arms and legs fall freely. Close your eyes and focus on your breath.

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9. Alternate Nostril Breathing

Alternate nostril breathing is a breathing technique that helps calm the mind and balance the body. Sit in a cross-legged position and use your right thumb to close your right nostril. Inhale through your left nostril, then use your ring finger to close your left nostril. Exhale through your right nostril. Repeat this process for a few minutes.

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10. Three-Part Breath

Three-part breath is a breathing technique that helps calm the mind and reduce stress. Sit in a cross-legged position and breathe deeply into your abdomen, ribs, and chest. Hold this breath for a few seconds, then exhale slowly.

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By incorporating these ten yoga poses into your bedtime routine, you can release tension, calm your mind, and improve your sleep quality. Don’t forget to breathe deeply and focus on your body. Sweet dreams!

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