Are you finding it difficult to fall asleep or stay asleep throughout the night? Are you tired of relying on sleeping pills to get the rest that you need? Look no further than yoga to enhance your sleep quality naturally! Practicing yoga can help calm your mind, relax your body, and reduce stress, resulting in a better night’s sleep. Here are 5 yoga poses to add to your bedtime routine tonight.

1. Child’s Pose (Balasana) 😴

Child’s Pose is a gentle resting pose that can help calm your mind and ease tension in your body. To perform the pose, start on your hands and knees, with your knees hip-width apart and your hands underneath your shoulders. Sit your hips back towards your heels and fold forward, allowing your forehead to rest on the mat. Extend your arms in front of you or rest them alongside your body. Take slow, deep breaths and stay in the pose for at least 5 minutes, or as long as you like.

A person in Child's Pose, with their forehead touching the ground and arms extended in front of them

2. Forward Fold (Uttanasana) 🙏

Forward Fold is a calming pose that can help relieve stress and anxiety while stretching out your lower back and hamstrings. To perform the pose, stand with your feet hip-width apart and fold forward, reaching your hands towards the ground. Let your head hang heavy and bend your knees as much as you need to. Take slow, deep breaths and stay in the pose for at least 5 breaths, or as long as you like.

A person in Forward Fold, with their head hanging heavy and hands reaching towards the ground

3. Legs Up the Wall (Viparita Karani) 🦵

Legs Up the Wall is a restorative pose that can help reduce stress, anxiety, and insomnia while improving circulation. To perform the pose, lie on your back with your legs extended up against a wall or headboard. You can place a bolster or pillow under your hips for added support. Rest your arms at your sides or overhead and close your eyes. Take slow, deep breaths and stay in the pose for at least 5 minutes, or as long as you like.

A person in Legs Up the Wall, with their legs extended up against a wall and arms at their sides or overhead

4. Reclined Twist (Supta Matsyendrasana) 🌀

Reclined Twist is a gentle pose that can help release tension in your spine, hips, and lower back while improving digestion and reducing anxiety. To perform the pose, lie on your back with your knees bent and feet on the mat. Extend your arms out to the sides at shoulder height. Lower both knees to one side, keeping your shoulders on the mat. Turn your head to look in the opposite direction. Take slow, deep breaths and stay in the pose for at least 5 breaths, then repeat on the other side.

A person in Reclined Twist, with their knees bent and feet on the mat and arms extended to the sides

5. Corpse Pose (Savasana) 💀

Corpse Pose is a relaxing pose that can help quiet your mind, reduce stress, and ease tension in your body. To perform the pose, lie on your back with your legs extended and arms at your sides. Close your eyes and allow your body to sink into the mat. Take slow, deep breaths and relax each part of your body, starting with your toes and working your way up to your head. Stay in the pose for at least 5 minutes, or as long as you like.

A person in Corpse Pose, lying on their back with legs extended and arms at their sides

By incorporating these 5 yoga poses into your bedtime routine, you’ll be on your way to a better night’s sleep in no time! Remember to take slow, deep breaths and allow your body to fully relax in each pose. Sweet dreams! 😴💭

An image that symbolizes a peaceful and restful sleep, such as a night sky or a sleeping person