There are several yoga poses that can promote a restful night’s sleep. Some of the best ones include:

• 1. Legs-Up-The-Wall Pose (Viparita Karani)
• 2. Child’s Pose (Balasana)
• 3. Corpse Pose (Savasana)
• 4. Reclining Bound Angle Pose (Supta Baddha Konasana)
• 5. Standing Forward Bend (Uttanasana)
• 6. Seated Forward Bend (Paschimottanasana)
• 7. Bridge Pose (Setu Bandhasana)
• 8. Supine Spinal Twist (Supta Matsyendrasana)
• 9. Supported Shoulderstand (Salamba Sarvangasana)
• 10. Legs on a Chair Pose (Viparita Karani with chair support)

These yoga poses help improve sleep by promoting relaxation, reducing stress and anxiety, and calming the nervous system. They also help stretch and release tension in the body, which can contribute to a more comfortable and restful sleep.

It is recommended to practice these yoga poses in the evening, preferably about an hour or two before bedtime. This allows the body and mind to relax and unwind, preparing for a restful night’s sleep.

The duration of each pose can vary, but it is generally recommended to hold each pose for about 5-10 deep breaths or for a duration that feels comfortable for you. Remember to listen to your body and adjust accordingly.

Yes, these yoga poses are suitable for beginners. However, it is always recommended to practice under the guidance of a qualified yoga instructor, especially if you are new to yoga or have any pre-existing health conditions.

While some poses can be done in bed, it is generally better to practice them on a yoga mat or a comfortable surface. This allows for better alignment and support during the poses. However, gentle stretches or breathing exercises can be done in bed if preferred.

Yes, these yoga poses can be done before or after other bedtime rituals such as taking a warm bath, practicing meditation, or reading a book. Incorporating them into a bedtime routine can enhance relaxation and prepare the body and mind for a restful night’s sleep.

If you have any pre-existing health conditions or injuries, it is important to consult with a healthcare professional or a qualified yoga instructor before practicing these poses. They can provide personalized guidance and modifications to ensure your safety and comfort.

Yes, these yoga poses can be modified to accommodate different levels of flexibility. Props such as blocks, bolsters, and blankets can be used to provide support and make the poses more accessible. It is important to listen to your body and only go as far as feels comfortable for you.

Yes, you can combine these yoga poses with other relaxation techniques such as deep breathing, guided imagery, or progressive muscle relaxation. Experiment with different combinations to find what works best for you in promoting a restful night’s sleep.