8 Yoga Poses to Prepare Your Body for a Good Night’s Sleep

Yoga is a real Indian treasure that boasts numerous benefits. Multiple studies reveal that yoga significantly improves sleep and relieves stress in women, pregnant or not, the elderly, and even in children with ASD. Just 10 minutes of yoga might do wonders in the long term.

Bright Side invites you to make use of ancient Indian wisdom by practicing 8 yoga poses for a good night’s rest.

1. Supta Baddha Konasana

Sit down, bend your knees, and draw your heels toward the pelvis. Drop your knees to the sides, lean back, and rest your hands along your body. Make sure your spine is lengthened and a natural lower back curve is maintained. Stay in this pose for about 10 minutes. The asana improves blood circulation as well as relieves headaches.

2. Uttanasana

Stand straight with your feet together and arms along your sides. Slowly start bending forward — head, upper body, and then the lower body. Touch the floor with your palms and knees with your forehead. Make sure your legs and arms are straight.
Stay in this pose from 30 seconds to 2 minutes, depending on how comfortable you feel. The pose improves digestion and burns abdominal fat.

3. Utthan Pristhasana

Move into the position from the downward-facing dog. Step your foot forward to your hand. Lower one knee and bend the other, making sure that your knee is right above your ankle. The weight in your hips should be even.
If you’re flexible enough, you can lower down onto your forearms. Stay in this pose for 5-10 breaths.

4. Viparita Karani

Lie down several inches away from the wall, facing away from it. Adjust your position so that your butt is close to the wall and your body forms a 90-degree angle. Once you’re comfortable, let your arms fall open, relax your back and shoulders, and start to notice your breath. Hold the pose for 3-15 minutes.

5. Paschimottanasana

Sit down on the floor with your legs in front of you. Inhale and reach your arms above your head. As you exhale, slowly bring yourself forward, trying to grab the toes with your hands. Don’t forget to keep your back straight.
The point here is to touch your thighs with your belly and knees with your forehead. Stay in this pose for as long as it’s comfortable.

6. Savasana

Lie down on a hard surface. Place your legs and arms apart, relaxing them completely. Keep your arms facing upward. Breathe in deeply and slowly, avoid falling asleep.
You can hold the pose for about 10-12 minutes. Once you’re done, roll onto one side, stay here for a minute, and then get back into a sitting position.

7. Supta Matsyendrasana

Lie on your back and bend your knees. Rotate the hips to one side, extend one leg, and cross it over to the opposite side. Extend your opposite arm to the side and turn your head in the opposite direction from your extended leg. Hold the pose from 30 seconds up to 1 minute.
Do the same thing on the other side.

8. Malasana

Stand with your back straight and legs hip-width apart. Bend your knees and lower into a squat with your toes pointing out, and keep your feet flat on the floor. Lean forward between your thighs and knees and press the elbows against them. Stay in this pose for 30-60 seconds.

What do you do before bed to sleep better? What’s your favorite yoga pose?