Doing specific yogasanas (yoga poses) before bed can be incredibly effective in releasing the day’s physical and mental tension, calming the nervous system, and promoting deep, restful sleep. Here are 5 highly recommended yogasanas to practice before sleeping — with complete explanations of how they work, how to do them, and why they help:
1. Viparita Karani (Legs-Up-the-Wall Pose)
How to do it:
- Lie down on your back near a wall.
- Raise your legs and rest them vertically against the wall.
- Your hips should be as close to the wall as comfortable.
- Keep your arms relaxed at your sides, palms up.
- Breathe slowly and deeply. Stay for 5–10 minutes.
Why it helps:
- Improves blood circulation and drains fluid from tired feet and legs.
- Calms the nervous system and relieves lower back tension.
- Encourages deep relaxation and lowers anxiety.
2. Supta Baddha Konasana (Reclining Butterfly Pose)
How to do it:
- Lie flat on your back.
- Bend your knees and bring the soles of your feet together, allowing your knees to fall open to the sides.
- Place a cushion or pillow under your knees if needed for comfort.
- Rest your hands on your belly or by your sides.
- Close your eyes and breathe slowly for 5–7 minutes.
Why it helps:
- Opens up the hips and groin gently.
- Relieves fatigue from sitting or standing all day.
- Soothes the mind and relaxes abdominal muscles, aiding digestion.
3. Balasana (Child’s Pose)
How to do it:
- Sit on your heels, then bend forward with your arms stretched out in front or resting beside your body.
- Let your forehead touch the mat or a pillow.
- Relax your whole body and breathe deeply into your back.
- Stay in this pose for 2–5 minutes.
Why it helps:
- Gently stretches the spine, hips, and thighs.
- Releases physical and emotional tension.
- Brings a feeling of safety and calm, great before bed.
4. Marjaryasana-Bitilasana (Cat-Cow Pose)
How to do it:
- Come onto all fours in a tabletop position.
- Inhale, drop your belly and lift your head and tailbone (Cow Pose).
- Exhale, round your spine, tucking your chin and pelvis (Cat Pose).
- Repeat slowly for 1–2 minutes.
Why it helps:
- Loosens the spine and back muscles.
- Releases built-up tension from sitting or standing.
- Connects movement with breath — a meditative rhythm that relaxes the mind.
5. Shavasana (Corpse Pose)
How to do it:
- Lie flat on your back, legs apart slightly, arms at your sides with palms facing up.
- Close your eyes and consciously relax every part of your body, from toes to head.
- Breathe naturally. Stay for 5–10 minutes.
Why it helps:
- It is the ultimate relaxation pose.
- Helps integrate the benefits of previous poses.
- Reduces heart rate, lowers blood pressure, and sets the body up for sleep.
🌙 Tips for Best Results:
- Practice in a dim, quiet room.
- Wear comfortable clothes.
- Avoid using your phone afterward.
- End with a few minutes of deep breathing or mindful silence.
