5-Minute Bedtime Mobility for Pain Relief & Sleep
5 Simple Yoga Poses to Help you Sleep Better Tonight
Table of Contents
struggling to drift off? A few gentle yoga poses before bed can work wonders for your sleep.
1. Child’s Pose (Balasana)
This classic pose is a go-to for relaxation. It gently stretches your back, hips, and thighs, releasing tension that can keep you awake.
How to do it: Start on your hands and knees. Bring your big toes to touch and widen your knees hip-width apart. sink your hips back towards your heels, extending your torso forward and resting your forehead on the mat. You can extend your arms forward or rest them alongside your body.
2. Legs-Up-the-Wall Pose (Viparita Karani)
This restorative pose is incredibly calming for the nervous system. It helps to reduce swelling in the legs and feet and promotes a sense of tranquility.
How to do it: Sit with one hip against a wall. Swing your legs up the wall as you lie back on the floor. Your hips should be as close to the wall as comfortable. Rest here for 5-10 minutes, breathing deeply.
3. Supported Forward Fold (Paschimottanasana Variation)
The supported forward fold encourages gentle release in the hamstrings and lower back while promoting calm and introspection before bed. How to do it: Begin seated with your legs in butterfly or extended. Fold forward. Support your head with a yoga block or pillow.
4. Reclined Spinal Twist (Supta Matsyendrasana)
A gentle twist can definitely help release tension in your spine and abdomen, aiding digestion and promoting relaxation.
How to do it: Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides in a T-shape.Drop both knees to one side, keeping your shoulders grounded. Turn your head to the opposite side. Hold for a few breaths,then switch sides.
5. Corpse Pose (Savasana)
The ultimate relaxation pose, Savasana allows your body and mind to fully unwind. It’s the perfect way to end your bedtime yoga practice.
How to do it: Lie flat on your back with your legs extended and arms resting by your sides, palms facing up. Close your eyes and allow your body to become heavy.Focus on your breath and let go of any tension. Stay here for at least 5 minutes.
About the Author:**
Alexa mellardo is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications. Read more about Alexa.