By Ashish
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On all fours, inhale as you arch your back (cow pose), and exhale as you round it (cat pose). This sequence reduces stress, gently relaxes the spine, and prepares the body for a restful night's sleep.
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Lying on your stomach, lift your chest while keeping your lower body grounded. This pose relieves back pain and fatigue, allowing you to unwind and prepare for restful sleep.
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By elevating the legs, this pose encourages blood flow and relaxation, relieving stress and promoting a sense of calm conducive to better sleep.
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Sitting with crossed legs, stack one knee over the other, and reach your arms behind your back to clasp hands. This deep stretch alleviates tension in the shoulders and hips, aiding relaxation before bedtime.
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Kneeling and sit back on your heels, arms stretched forward, and forehead on the floor. A comforting stretch, it eases the mind and tension, ensuring a peaceful sleep by inducing relaxation
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Step one foot forward and the other back, bending the front knee and raising your arms. This empowering pose grounds you, releasing anxiety and tension for a peaceful night's sleep.
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Stand on one leg, with the other foot resting on the opposite inner thigh. This balance pose enhances focus and tranquility, making it easier to unwind for bedtime.
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Sit comfortably and use your thumb and ring finger to alternate nostril breathing. This breathing exercise calms the nervous system, balances energy, and promotes deep relaxation, ideal for a restful night's sleep
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Incorporating these bedtime yoga poses and pranayama exercises into your routine can help you relax, relieve stress, and prepare your body and mind for a restorative night's sleep.