Yoga Poses for a Restful Night's Sleep
                     Nurturing Dreams: Yoga Poses for a Restful  
Night's Sleep
Yoga is a gentle and restorative practice that helps individuals wind 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  
sleep and reducing stress.
Yoga's calming and meditative aspects can prepare the body and mind for  
sleep. By reducing stress and promoting relaxation, yoga can help individuals  
fall asleep faster, stay asleep longer, and experience better overall sleep  
quality.
In this article, we’ll look at some beginner-friendly yoga poses that are great  
for improving sleep.
Yoga Poses for a Better Night's Sleep
Practicing yoga poses right before bedtime and incorporating the Ocean  
Breath (also known as Ujjayi Pranayama) is an excellent way to wind down,  
relax, and prepare for a restful night's sleep.
Here's a sequence of gentle yoga poses for better sleep that you can hold for  
about 3 to 5 minutes each, using the Ocean Breath to enhance the relaxation  
effect. The Ocean Breath involves a gentle constriction of the back of the  
throat during both inhalation and exhalation, creating a soothing sound similar  
to ocean waves.
Janu Sirsasana (Head-to-Knee Forward Bend)
This pose provides a deep stretch for the hamstrings and lower back,  
promoting physical relaxation and reducing muscle tension that may interfere  
with sleep.
 Sit on the floor with your legs in front of you.
 Bend your right knee and bring the sole of your right foot to the inner  
thigh of your left leg.
 Hinge at your hips and fold forward over your left leg.
 Reach your hands toward your left foot. If you can, hold onto your left  
foot with your hands.
 Hold for 30 seconds to 1 minute, or longer if comfortable.
 Breathe deeply and relax into the stretch.
Baddha Konasana (Butterfly Pose)
Benefits: Opens the hips, relieves lower back tension, and promotes relaxation.
 Sit with your legs extended in front of you.
 Bend your knees and bring the soles of your feet together.
 Hold your feet with your hands, and gently press your knees toward the  
ground.
 Breathe deeply and hold for several breaths
Balasana (Child's Pose)
Benefits: Calms the mind, stretches the lower back and hips, and relieves  
tension in the neck and shoulders.
 Kneel on the floor with your big toes touching and knees apart.
 Sit back on your heels and extend your arms forward.
 Rest your forehead on the ground or on a cushion.
 Breathe deeply and hold for several breaths.
Viparita Karani (Legs Up the Wall Pose)
Benefits: Reduces swelling in the legs, improves circulation, and relaxes the  
nervous system.
 Sit close to a wall with your hip against it.
 Swing your legs up the wall as you lie on your back.
 Place your arms by your sides, palms facing up.
 Relax and hold for 3-5 minutes, focusing on your breath.
Salabhasana (Locust Pose)
Benefits: Strengthening the back, relieving tension, and promoting better  
overall posture.
 Begin by lying face down on your yoga mat.
 As you prepare to lift into the pose, engage your abdominal muscles by  
drawing your navel toward your spine.
 On your next inhale, slowly lift your legs off the mat.
 Hold Salabhasana for a few breaths.
Corpse Pose (Savasana)
Benefits: Deep relaxation, reduces stress, and prepares the body for sleep.
 Lie flat on your back with your legs extended.
 Close your eyes and let your body fully relax.
 Focus on your breath, allowing it to become natural and gentle.
 Stay in Savasana for 5-10 minutes to integrate the benefits of your  
practice and prepare for sleep.
Conclusion
The connection between stress reduction yoga, relaxation, and improved sleep  
quality is well-established, and mind-body practices like yoga have been shown  
to be effective in promoting better, more restful sleep.
Source Link:
https://medium.com/@7pranayama.yoga/nurturing-dreams-yoga-poses-for-  
a-restful-nights-sleep-ec60583d7d2b