A restful night’s sleep is essential for your overall health and well-being, but many people struggle to relax and fall asleep after a long day. Yoga is a powerful tool that can help you unwind both mentally and physically, preparing your body for a peaceful night’s rest.

Incorporating gentle, restorative yoga poses into your evening routine can reduce stress, calm your mind, and release tension in your muscles. Here are 15 yoga exercises you can do to improve your sleep and wake up feeling refreshed.

Child’s Pose (Balasana)

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Child’s Pose is a gentle stretch that helps release tension in the back, shoulders, and neck. It promotes relaxation and allows you to focus on your breath, making it perfect for winding down before bed.

Legs Up the Wall (Viparita Karani)

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This restorative pose helps calm the nervous system and reduce swelling in the legs. Legs Up the Wall is ideal for relieving tired legs and quieting the mind before sleep.

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Reclining Bound Angle Pose (Supta Baddha Konasana)

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This pose gently opens the hips and promotes relaxation in the lower body. By allowing your body to fully release, Reclining Bound Angle Pose encourages deep breathing and tranquility.

Cat-Cow Pose (Marjaryasana-Bitilasana)

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The gentle movement of Cat-Cow Pose helps to relieve tension in the spine and release stress from the body. It’s great for improving flexibility and calming the mind, making it perfect for bedtime.

Forward Bend (Uttanasana)

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A simple Forward Bend helps stretch the hamstrings and release tension in the lower back. This forward-folding pose is known for its ability to calm the mind and reduce anxiety.

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Seated Forward Bend (Paschimottanasana)

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Seated Forward Bend offers a deep stretch to the spine, hamstrings, and lower back. It encourages relaxation and is ideal for soothing your nervous system after a long day.

Reclining Spinal Twist (Supta Matsyendrasana)

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This gentle twist helps release tension in the back and shoulders while promoting relaxation. The twisting motion is perfect for easing digestive discomfort and preparing your body for sleep.

Bridge Pose (Setu Bandhasana)

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Bridge Pose stretches the chest, neck, and spine while promoting relaxation. By focusing on your breath, you can relieve tension and prepare your body for restful sleep.

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Happy Baby Pose (Ananda Balasana)

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Happy Baby Pose releases tension in the hips and lower back, helping you feel grounded and relaxed. It’s a playful, calming pose that can make you feel more at ease before bedtime.

Supine Twist (Jathara Parivartanasana)

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Supine Twist helps release tension in the spine and lower back, promoting relaxation and improving digestion. This pose encourages deep breathing and is great for winding down after a busy day.

Savasana (Corpse Pose)

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Savasana is the ultimate relaxation pose, allowing your entire body to release and rest. It’s the perfect way to end your yoga practice and prepare your mind and body for deep, restorative sleep.

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Butterfly Pose (Baddha Konasana)

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Butterfly Pose gently opens the hips and promotes relaxation in the lower body. It’s a soothing pose that encourages deep breathing and helps calm your mind before bed.

Puppy Pose (Uttana Shishosana)

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Puppy Pose is a gentle stretch for the shoulders and spine, helping to release any lingering tension. It’s a calming pose that allows you to focus on your breath and prepare for sleep.

Supine Pigeon Pose (Supta Kapotasana)

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Supine Pigeon helps open the hips and release tightness in the lower back. This restorative pose encourages relaxation and prepares your body for a peaceful night’s rest.

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Cobra Pose (Bhujangasana)

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Cobra Pose stretches the chest, shoulders, and spine, releasing tension in the upper body. It helps improve circulation and calms the mind, making it a great pose to incorporate before bed.

By practicing these 15 yoga poses regularly, you can create a calming evening routine that prepares your mind and body for a restful night’s sleep. These gentle movements will help you relax, release tension, and fall asleep more easily. Sleep well and wake up refreshed!

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