Sweet Dreams Part 2: Effective Yoga Poses for Restful Sleep

Hey there, Yogis!

Welcome back to part two of our guide to using yoga for better sleep! In the last issue, we explored how yoga can help you relax, release tension, and improve your sleep quality.

This week, we’re adding more calming poses and techniques to enhance your bedtime routine. Let’s dive in and create the perfect night’s rest.

Yoga Deep Dive
Yoga Techniques for Deep Sleep

Adding variety to your yoga routine can make bedtime even more effective for unwinding. Here are a few more yoga strategies to help you rest deeply and wake up refreshed:

Incorporate Gentle Twists

• Twisting poses relieve tension in the spine and stimulate digestion, which can be especially helpful if you’ve had a late dinner.

• Example: Supine Spinal Twist gently stretches the back and soothes the nervous system.

Focus on Breathing (Pranayama)

• Specific breathing techniques help slow the heart rate and calm the mind.

• Exercise: Try the 4-7-8 breath; inhale for 4 counts, hold for 7, and exhale for 8. This pattern encourages relaxation and prepares the body for sleep.

Lengthen Your Relaxation Time

• Spend extra time in restorative poses to deepen your relaxation. Poses like Savasana (Corpse Pose) help fully release tension and settle the mind.

• Tip: Use a weighted blanket or soft lighting to enhance the calming atmosphere.

Practice of The Day
Reclined Twist (Supta Matsyendrasana)

Reclined Twist relaxes the lower back, massages internal organs, and soothes the nervous system, creating a sense of calm before sleep.

How to Practice:

• Lie on your back with your arms extended in a T-shape.

• Bend your knees and gently drop them to one side, keeping your shoulders grounded.

• Turn your head to the opposite side and take deep breaths. Hold for 1–2 minutes, then switch sides.

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Yoga in Everyday Life
Bedtime Stretch: Reclined Butterfly Pose

Reclined Butterfly Pose is a soothing stretch that gently opens the hips and calms the mind.

To practice, lie on your back with the soles of your feet together and your knees falling outward. Place a pillow under each knee for support, close your eyes, and focus on your breath.

This simple pose is perfect to incorporate into your nightly routine to transition from the day to restful sleep.

By incorporating these calming poses and techniques, you can create a soothing bedtime ritual that sets the stage for restorative rest.

Ready to take the next step? Check out our Instagram for a guided bedtime yoga flow, or share this newsletter with someone who could use a little more sleep in their life.

Namaste,
The Yoga Daily Team