On this yoga day lets see some yoga pose which will help you to sleep better.10 Restorative Yoga Poses for a Peaceful Sleep

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2. How Does Yoga Improve Your Sleep?
1. Reduces Stress and Anxiety: Yoga promotes the release of
tension and stress from the body and calms the mind, helping to
reduce anxiety and prepare for a peaceful sleep.
2. Relaxes the Nervous System: The gentle movements, deep
breathing, and meditation involved in yoga stimulate the
parasympathetic nervous system, inducing a state of deep
relaxation conducive to sleep.
3. Releases Physical Tension: Yoga poses stretch and release
tension in the muscles, promoting relaxation and alleviating
physical discomfort that may hinder sleep.
4. Enhances Mindfulness: Regular yoga practice cultivates
mindfulness, allowing you to become more aware of your body,
thoughts, and emotions. This increased self-awareness can help
identify and address factors that disrupt your sleep.

3. Balasana (Child’s Pose) To perform Balasana, start by kneeling on the floor.
Bring your knees wide apart while keeping your big
toes touching. Sit back on your heels and lower your
torso down between your thighs. Extend your arms
forward or rest them alongside your body. Relax
your forehead on the mat. Breathe deeply and hold
the pose for several breaths.
Benefits of Balasana:
1. Calms the mind and relieves stress and anxiety.
2. Stretches the back, hips, and thighs.
3. Releases tension in the shoulders and neck.
4. Promotes deep relaxation and better sleep.

4. Viparita Karani (Legs-Up-the-Wall Pose) For this pose, find a wall and sit sideways with one
hip touching the wall. Lie down on your back while
extending your legs up along the wall. Keep your
arms relaxed at your sides or place them on your
belly or overhead. Close your eyes, breathe
deeply, and remain in this position for several
minutes.
Benefits of Viparita Karani:
1. Relieves tired and achy legs.
2. Calms the nervous system and reduces
anxiety.
3. Enhances blood circulation and lymphatic flow.
4. Induces a sense of deep relaxation and helps
combat insomnia.

5. Supta Baddha Konasana Lie down on your back and bring the soles of your
feet together, allowing your knees to fall open to the
sides. Place your arms alongside your body or rest
them on your belly or overhead. Relax your entire
body and breathe deeply as you hold the pose for a
few minutes.
Benefits of Supta Baddha Konasana:
1. Relaxes the body and calms the mind.
2. Opens the hips and groin area.
3. Stimulates the abdominal organs and improves
digestion.
4. Helps relieve symptoms of menstrual discomfort
and menopause.

6. Savasana
Lie flat on your back with your legs extended and slightly
apart. Place your arms alongside your body, palms facing
up. Close your eyes and consciously relax each part of
your body, starting from your toes and moving upward.
Remain in this pose for at least 5-10 minutes.
Benefits of Savasana:
1. Induces a deep state of relaxation and reduces stress.
2. Lowers blood pressure and heart rate.
3. Relieves fatigue and improves overall energy levels.
4. Enhances mental clarity and promotes better sleep
quality.

7. Supta Matsyendrasana Lie on your back and hug your knees into your
chest. Extend your arms out to the sides in a T
position. Slowly lower both knees to one side,
keeping your shoulders grounded. Turn your
head in the opposite direction. Hold the twist for
a few breaths before switching sides.
Benefits of Supta Matsyendrasana:
1. Releases tension in the spine and lower
back.
2. Stretches the hips, shoulders, and chest.
3. Massages the abdominal organs and aids
digestion.
4. Calms the nervous system and promotes
relaxation.

8. Uttanasana
Stand with your feet hip-width apart. Hinge forward
from the hips and fold your torso over your legs.
Allow your head and neck to relax. You can bend
your knees slightly if needed. Hold the pose for a
few breaths while focusing on releasing tension in
the back and hamstrings.
Benefits of Uttanasana:
1. Calms the mind and reduces stress and anxiety.
2. Stretches the hamstrings and calves.
3. Relieves tension in the spine and back muscles.
4. Encourages blood flow to the brain, promoting
relaxation and better sleep.

9. Ananda Balasana
Lie on your back and bring your knees toward your
chest. Grab the outsides of your feet with your
hands, or hold onto your ankles or shins. Gently
press your feet into your hands while pulling your
knees down toward your armpits. Relax your
shoulders and lengthen your spine, allowing your
tailbone to remain on the floor.
Benefits of Ananda Balasana:
1. Stretches and releases tension in the hips,
groin, and lower back.
2. Relaxes the body and calms the nervous
system.
3. Helps to relieve stress, anxiety, and fatigue.
4. Promotes a sense of inner peace and
contentment, preparing the body for a restful
sleep.

10. Marjaryasana-Bitilasana
Start on your hands and knees, with your hands directly
under your shoulders and your knees under your hips.
Inhale and arch your spine, lifting your tailbone and chest
towards the ceiling while dropping your belly towards the
floor (Cow Pose). Exhale and round your spine, tucking
your tailbone and drawing your belly button towards your
spine (Cat Pose). Repeat the fluid movement between Cat
and Cow Poses, coordinating your breath with each
movement.
Benefits of Marjaryasana-Bitilasana:
1. Warms up and mobilizes the spine, promoting
flexibility and relieving tension.
2. Releases stiffness in the neck, shoulders, and back.
3. Enhances blood circulation and stimulates the
abdominal organs, improving digestion.
4. Calms the mind, reduces stress, and prepares the
body for a restful sleep.

11. Marjaryasana-Bitilasana Kneel on the floor with your knees together, then slowly
lower your buttocks and sit between your feet. Lean back
onto your forearms and then your elbows, supporting your
back. If comfortable, lie down, extending your arms
alongside your body, palms facing up. Relax and breathe
deeply, allowing your body to settle into the pose.
Benefits of Supta Virasana:
1. Stretches the thighs, knees, and ankles, relieving
tension in these areas.
2. Opens the chest and shoulders, promoting better
breathing and posture.
3. Helps to alleviate fatigue and anxiety, inducing a state
of deep relaxation.
4. Facilitates a sense of tranquility, preparing the body and
mind for a peaceful sleep.

12. Makarasana
Lie on your stomach with your legs extended and your toes
pointing outward. Place your arms in a relaxed position,
with your palms facing down. Bring your forehead to rest
on your crossed forearms or the back of your hands. Allow
your body to completely relax, sinking into the ground.
Benefits of Makarasana:
1. Helps release tension and promotes deep relaxation
throughout the body, allowing you to unwind before
sleep.
2. Aligns the spinal posture, relieving any discomfort or
stress accumulated during the day.
3. Helps reduce stress and calm the mind, enabling a
peaceful transition into sleep.
4. Encourages diaphragmatic breathing, which promotes a
sense of calmness and aids in sleep induction.

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