Child's Pose: – Start by kneeling on the mat with your big toes touching and knees slightly apart. – Sit back on your heels and slowly fold forward, reaching your arms out in front of you. – Rest your forehead on the mat and relax your entire body, allowing your chest to rest on or between your thighs. – Breathe deeply and hold the pose for 1-3 minutes, focusing on releasing tension from your body.
Reclining Bound Angle Pose: – Lie on your back with your knees bent and feet flat on the mat. – Bring the soles of your feet together and allow your knees to fall open to the sides. – Place your hands on your belly or extend your arms out to the sides with palms facing up. – Close your eyes and relax into the pose, focusing on deep belly breathing. – Hold the pose for 3-5 minutes, allowing your body to release tension and gradually relax.
Legs-Up-the-Wall Pose: – Sit sideways next to a wall with your knees bent and feet on the floor. – Lie down on your back and extend your legs up the wall, resting your heels against the wall. – Place your arms by your sides with palms facing up and close your eyes. – Relax your entire body and focus on deep, diaphragmatic breathing. – Stay in the pose for 5-10 minutes or longer, allowing gravity to gently stretch your hamstrings and calm your nervous system.
Reclining Spinal Twist: – Lie on your back with your arms extended out to the sides, forming a T shape with your body. – Bend your knees and bring them toward your chest. – Lower your knees to the right side of your body, keeping your shoulders grounded on the mat. – Turn your head to the left and gaze over your left shoulder. – Breathe deeply and hold the pose for 1-3 minutes, then switch sides and repeat.
Corpse Pose: – Lie on your back with your legs extended and arms by your sides, palms facing up. – Close your eyes and allow your body to completely relax. – Focus on releasing tension from each part of your body, starting from your toes and working your way up to your head. – Stay in the pose for 5-10 minutes or longer, allowing your mind and body to enter a state of deep relaxation.
The nervous system may be soothed, tension and anxiety may be reduced, and the body may be prepared for comfortable sleep and relaxation with the support of certain yoga positions.
Other benefits may include the reduction of stress and anxiety. The regular practice of yoga is beneficial to all of these aspects.
Incorporating them into your nighttime routine on a consistent basis is something you should do if you want to improve the quality of your sleep as well as your overall health and well-being overall.