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Yoga for Improved Sleep


Yoga can be a helpful tool to improve sleep quality by reducing stress, promoting relaxation, and increasing overall physical and mental well-being. Here are some yoga poses and practices that may be particularly helpful for improving sleep:

  1. Legs-Up-The-Wall Pose (Viparita Karani): Lie down on your back with your hips against a wall and your legs extended vertically up the wall. This pose can help to reduce stress and anxiety, lower blood pressure, and increase circulation.

  2. Child's Pose (Balasana): Kneel on the floor with your toes touching and your knees hip-width apart. Extend your arms forward and rest your forehead on the floor. This pose can help to calm the mind and relieve stress and tension in the body.

  3. Cat/Cow Pose (Marjaryasana/Bitilasana): Come to a tabletop position on your hands and knees. Inhale and arch your back, lifting your head and tailbone towards the ceiling (Cow Pose). Exhale and round your spine, tucking your chin to your chest and drawing your navel towards your spine (Cat Pose). This pose can help to release tension in the spine and improve breathing.

  4. Corpse Pose (Savasana): Lie down on your back with your arms and legs extended, palms facing up. Allow your body to completely relax and release any tension or stress. This pose can help to calm the mind and prepare the body for sleep.

  5. Yoga Nidra: Yoga Nidra is a guided meditation that can help to promote deep relaxation and restful sleep. It involves lying down and listening to a guided meditation that leads you through various stages of relaxation.

In addition to these poses and practices, it's important to establish a consistent bedtime routine that includes winding down activities such as reading or taking a warm bath, avoiding caffeine and electronics before bed, and creating a comfortable sleep environment.