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5 Yoga poses to reclaim your Good Night's sleep!

Published on 16 Mar 2021

5 Yoga poses to reclaim your Good Night's sleep!

After a full day of taxing work, we all are on the verge of flopping on our bed and dozing off to dreamland, right? But, if we practice restorative yoga for 5-10 minutes, we can achieve that deep and peaceful sleep we all crave!

Cozy up in your pajamas, put on your night music, and let your lights faint while you gear up for a good night’s sleep. Follow these poses and maybe your nighttime routine could help you attain a refreshing morning routine!

Surpine Twist (Supta Matsyendrasana)

  • Plop down on your bed with your arms stretched sideways.
  • Gently bring your knees to your chest. (You can even place a pillow between them and another below your left knee to ease out the asana)
  • Start lowering and titling your knees to the left while keeping your shoulders glued to your bed.
  • Aim your gaze to the right and hold that pose for 10-15 breaths. 

Feel the stretch in your lower back and hips and, enjoy the pose!

Legs Up the Wall (Paschimottanasana)

  • Flop down on your bed or lie down on the floor (assuming it is clean) and spread out your arms
  • Lift your legs and place them along the wall 
  • You can even modify it by placing a pillow beneath your back

Now, forget about your draining work and feel the stretch in your abdomen and legs. This pose would bring out an afflux of childhood memories!

Seated Forward Fold (Paschimottanasana)

  • Sit with your back straight and legs spread out
  • Raise your arms over your head (reach for the ceiling!)
  • Inhale and lengthen your spine. Exhale while bending forward to reach your knees (Try to rest your belly on your thighs)
  • Hold your ankles, or stay in that position as long as you find it comforting.
  • Inhale back up. Repeat this pose for 10-15 breaths.

Feel the burn in your hamstrings, and don’t let your knees buckle!

Reclining Bound Angle (Supta Baddha Konasana)

  • Bend your knees while lying on your back
  • Let the soles of your feet touch and your knees part on each side.
  • Place one pillow below each knee for comfort 
  • Let your body relax as you keep one hand on your heart and the other on your belly 
  • Focus on inhaling from your belly to your chest and exhale back out from your chest to the belly

Enjoy the breathing pattern while your stress fades away!

Corpse Pose (Shavasana)

Just a quick stretch before sleep works as well!

  • Lie down on your back and hug your knees to your chest 
  • Inhale while holding the pose
  • Place your arm alongside your hips and loosen your shoulders
  • As you exhale, stretch out your legs while keeping your feet hip-width apart. Make sure that your lower stays firm on your bed
  • Relax your lower back and legs as you close your eyes
  • Now, think happy thoughts!

We have also got work from home folks covered! Read our work from home yoga hacks to energize your brain and body in the middle of a workday.



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