Practicing yoga before bed can help calm the nervous system, reduce anxiety, and promote better sleep. Here are 15 yoga poses that can help
1. Child’s Pose (Balasana)
Calms the mind and relieves tension in the back and shoulders.
2. Legs Up the Wall (Viparita Karani)
Promotes relaxation and improves circulation, reducing stress and anxiety.
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
Eases tension in the spine and helps regulate breathing.
4. Seated Forward Bend ()
Stretches the spine and hamstrings while promoting mental relaxation.
5. Butterfly Pose (Baddha Konasana)
Opens the hips and encourages a sense of calm.
6. Supine Twist (Supta Matsyendrasana)
Relieves tension in the spine and aids digestion, which can improve sleep.
7. Reclining Bound Angle Pose (Supta Baddha Konasana)
Reduces stress and promotes deep relaxation.
8. Corpse Pose (Savasana)
Helps transition into deep relaxation and sleep.
9. Standing Forward Bend (Uttanasana)
Relieves tension in the neck and spine, calming the nervous system.
10. Bridge Pose (Setu Bandhasana)
Opens the chest and improves circulation, reducing stress.
11. Thread the Needle Pose
Stretches the shoulders and upper back, relieving tension.
12. Happy Baby Pose (Ananda Balasana)
Loosens the lower back and calms the mind.
13. Downward Dog (Adho Mukha Svanasana)
Relieves tension and promotes relaxation.
14. Easy Pose with Forward Bend (Sukhasana)
Encourages deep breathing and mental clarity.
15. Alternate Nostril Breathing (Nadi Shodhana Pranayama)
Not a pose but a breathing technique that balances the nervous system and reduces anxiety.
Practicing these poses for 10–15 minutes before bed can help improve sleep quality and reduce anxiety. Would you like a guided sequence or modifications for beginners?
