Yoga Poses for a Restful Night’s Sleep

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Nurturing Dreams Yoga Poses for a Restful
Night's Sleep
Yoga is a gentle and restorative practice that
helps individuals wind down at the end of the
day. Some of the benefits that many people
experience when incorporating yoga into their
daily routines, especially in terms of improving
sleep and reducing stress.
Yoga's calming and meditative aspects can prepare
the body and mind for sleep. By reducing stress
and promoting relaxation, yoga can help
individuals fall asleep faster, stay asleep
longer, and experience better overall sleep
quality. In this article, well look at some
beginner-friendly yoga poses that are great for
improving sleep. Yoga Poses for a Better Night's
Sleep
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• Practicing yoga poses right before bedtime and
  incorporating the Ocean Breath (also known as
  Ujjayi Pranayama) is an excellent way to wind
  down, relax, and prepare for a restful night's
  sleep.
• Here's a sequence of gentle yoga poses for better
  sleep that you can hold for about 3 to 5 minutes
  each, using the Ocean Breath to enhance the
  relaxation effect. The Ocean Breath involves a
  gentle constriction of the back of the throat
  during both inhalation and exhalation, creating a
  soothing sound similar to ocean waves.
• Janu Sirsasana (Head-to-Knee Forward Bend)
• This pose provides a deep stretch for the
  hamstrings and lower back, promoting physical
  relaxation and reducing muscle tension that may
  interfere with sleep.
• Sit on the floor with your legs in front of you.
• Bend your right knee and bring the sole of your
  right foot to the inner thigh of your left leg.
• Hinge at your hips and fold forward over your
  left leg.
• Reach your hands toward your left foot. If you
  can, hold onto your left foot with your hands.
• Hold for 30 seconds to 1 minute, or longer if
  comfortable.
• Breathe deeply and relax into the stretch.
• Baddha Konasana (Butterfly Pose)
• Benefits Opens the hips, relieves lower back
  tension, and promotes relaxation.
• Sit with your legs extended in front of you.

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• Bend your knees and bring the soles of your feet
  together.
• Hold your feet with your hands, and gently press
  your knees toward the ground.
• Breathe deeply and hold for several breaths
• Balasana (Child's Pose)
• Benefits Calms the mind, stretches the lower
  back and hips, and relieves tension in the neck
  and shoulders.
• Kneel on the floor with your big toes touching
  and knees apart.
• Sit back on your heels and extend your arms
  forward.
• Rest your forehead on the ground or on a cushion.
• Breathe deeply and hold for several breaths.
• Viparita Karani (Legs Up the Wall Pose)
• Benefits Reduces swelling in the legs, improves
  circulation, and relaxes the nervous system.
• Sit close to a wall with your hip against it.
• Swing your legs up the wall as you lie on your
  back.
• Place your arms by your sides, palms facing up.
• Relax and hold for 3-5 minutes, focusing on your
  breath.

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• As you prepare to lift into the pose, engage your
  abdominal muscles by drawing your navel toward
  your spine.
• On your next inhale, slowly lift your legs off
  the mat.
• Hold Salabhasana for a few breaths.
• Corpse Pose (Savasana)
• Benefits Deep relaxation, reduces stress, and
  prepares the body for sleep.
• Lie flat on your back with your legs extended.
• Close your eyes and let your body fully relax.
• Focus on your breath, allowing it to become
  natural and gentle.
• Stay in Savasana for 5-10 minutes to integrate
  the benefits of your practice and prepare for
  sleep.
• Conclusion
• The connection between stress reduction yoga,
  relaxation, and improved sleep quality is
  well-established, and mind-body practices like
  yoga have been shown to be effective in
  promoting better, more restful sleep.
• Source Link
• https//medium.com/_at_7pranayama.yoga/nurturing-drea
  ms-yoga-poses-for- a-restful-nights-sleep-ec60583
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