Balasana (Child’s Pose): Balasana gently stretches the back, hips, and thighs while promoting deep relaxation. By lowering the head and elongating the spine, it calms the nervous system, reduces stress, and signals your body that it’s time to wind down before sleep.
Supta Baddha Konasana (Reclining Bound Angle Pose): This restorative pose opens the hips and chest while supporting the body with props like cushions. Supta Baddha Konasana relieves tension, improves circulation, and encourages diaphragmatic breathing, which promotes relaxation and prepares the body for a restful night.
Viparita Karani (Legs-Up-The-Wall Pose): Lying on your back with legs resting against a wall, Viparita Karani helps drain fatigue from the legs and lower back. This gentle inversion calms the nervous system, reduces anxiety, and enhances blood flow for a soothing bedtime ritual.
Paschimottanasana (Seated Forward Bend): Seated forward fold stretches the spine, hamstrings, and lower back, helping release physical tension. By bending forward, it triggers a calming effect on the mind, slows the heart rate, and encourages introspection, making it perfect for preparing for deep sleep.
Marjaryasana-Bitilasana (Cat-Cow Pose): Alternating between arching and rounding the back, this gentle flow relieves spinal stiffness and tension. Cat-Cow synchronizes breath with movement, relaxes the body, and improves circulation, promoting a sense of calmness and preparing the body for a tranquil night.
Ananda Balasana (Happy Baby Pose): Lying on your back and holding your feet, Happy Baby opens the hips and stretches the spine. This playful yet calming pose reduces stress, eases lower back discomfort, and helps release stored tension, encouraging a peaceful transition into sleep.
Supta Matsyendrasana (Supine Spinal Twist): Twisting gently on your back with knees to one side, this pose massages the internal organs and relaxes the spine. Supta Matsyendrasana relieves stress, aids digestion, and balances energy, helping the body and mind settle into a calm, sleep-ready state.
Savasana (Corpse Pose): Savasana is the ultimate relaxation pose, lying flat with arms and legs comfortably apart. By consciously relaxing each body part, it reduces heart rate, lowers stress hormones, and promotes complete mental and physical surrender, creating the perfect environment for restorative sleep.
