By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
Freepik
Date: 01/11/25
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Relaxing your body before bed helps release physical and mental tension built up during the day. Gentle yoga stretches can calm the nervous system, slow your heart rate, and prepare your mind for deep sleep. Creating this nightly habit signals your body that it’s time to rest, helping you fall asleep faster and wake up feeling refreshed.
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Child’s Pose is a deeply relaxing posture that gently stretches the lower back, hips, and thighs. To do it, kneel on the floor, bring your big toes together, and sit back on your heels. Extend your arms forward and rest your forehead on the mat. This pose helps calm the mind, release fatigue, and ease tension from the spine — perfect for unwinding before sleep.
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Lie on your back close to a wall and lift your legs vertically, resting them against it. Keep your arms relaxed at your sides. This pose improves blood circulation, reduces swelling in the legs, and calms the nervous system. It helps your body switch from an active state to a restful one, promoting relaxation and better sleep quality.
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Lie on your back, bend your knees, and bring the soles of your feet together, allowing your knees to drop open. Place your hands on your belly or by your sides. This pose opens up the hips and chest, encouraging deep breathing and stress relief. It soothes both body and mind, making it easier to drift into peaceful sleep.
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Stand tall, exhale, and gently bend forward from your hips, letting your head and arms hang freely. Keep your knees slightly bent if needed. This pose releases tension from the hamstrings, lower back, and neck. The inverted position also boosts blood flow to the brain, helping you feel calm, centered, and ready to rest.
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Lie on your back, hug one knee to your chest, and gently twist it across your body while keeping your shoulders grounded. Extend the opposite arm to the side and gaze toward it. This pose relieves lower back stiffness, massages internal organs, and aids digestion. The gentle twist helps release stress and prepare your body for restorative sleep.
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Start on your hands and knees. Inhale and arch your back (Cow Pose), then exhale and round your spine (Cat Pose). Repeat slowly for several breaths. This sequence improves spinal flexibility, relieves back tension, and syncs movement with breath — promoting calmness and physical relaxation before bedtime.
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Lie flat on your back with your arms relaxed at your sides and palms facing upward. Close your eyes and focus on slow, deep breathing. This ultimate relaxation pose reduces stress, lowers heart rate, and brings the mind into a meditative state. Practicing Savasana before bed helps you let go of the day’s worries completely.
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Doing these seven yoga poses regularly before bed can train your body to relax more easily each night. Over time, you’ll notice better sleep quality, fewer nighttime awakenings, and a more peaceful state of mind. Consistency is the key — even 10 minutes can make a big difference.
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Gentle yoga before bedtime is a natural, medication-free way to improve your sleep cycle. It helps balance your hormones, lower cortisol levels, and promote inner calm. Make these poses a part of your nightly ritual to enjoy deep, peaceful, and rejuvenating sleep — every night.
By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
Freepik
Date: 01/11/25