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Best Beginner Yoga Poses for a Good Night’s Sleep

Yoga can be a powerful ally when you are at war with stress. Science has proven the amazing effect this ancient discipline has on both our bodies and minds. With the proper poses, you can relax your entire body, calm down your mind and make sure you have more quality sleep. There is no better feeling than waking up refreshed in the morning and in order to achieve that, we are suggesting these five yoga poses that promote better sleep and are a good choice even for beginners.

1. Standing Forward Bend (Uttanasana)

This pose is recommended for insomnia, headaches as well as lowering stress levels.

Stand with your feet about six inches apart and inhale deeply. Exhale while you extend your torso forward and then towards the ground. This will elongate your spine. If you are unable to reach the floor, don’t strain. The purpose of the exercise is to elongate the spine and relax your neck and shoulders without adding additional muscle tension.

2. Child’s Pose (Balasana)

This pose provides a sense of calm and stability, but be careful if you have any kind of knee injuries.

Kneel on the floor, adjust your hips to your heels and rest your chest between your thighs. Bring your big toes together too. Make sure you are able to breathe deeply. Your forehead should be resting on the ground so it could be a good idea to put a comfortable blanket if you are not using a yoga mat. Once you are comfortable, stretch your arms ahead of you, palms facing up. This will release shoulder tension.

3. Legs Up The Wall Pose (Viparita Karani)

If you have a job where you spend the day mostly on your feet, this pose will help you recirculate your blood flow.

Any empty wall can be the perfect space for this pose. Lie down on the ground and try to bring your tailbone as close as you can to the base of the wall. Put your legs up and make sure you stretch them as much as you can. Relax your arms by your sides. This pose will help fight the symptoms of soreness and fatigue.

You can continue with this pose right after the previous one or do it from the comfort of your own bed. Put both your knees into your chest and then across your side. Extend your arms outwards, forming the letter ‘T’ with them, but make sure they are aligned with your shoulders. Take several deep breaths and then repeat on the other side.

4. Supine Spinal Twist (Supta Matsyendrasana)

This pose will relax your entire body and help you sleep better.

You can continue with this pose right after the previous one or do it from the comfort of your own bed. Put both your knees into your chest and then across your side. Extend your arms outwards, forming the letter ‘T’ with them, but make sure they are aligned with your shoulders. Take several deep breaths and then repeat on the other side.

5. Corpse Pose (Savasana)

The corpse pose is the traditional final pose of every yoga practice that promotes rest and brings your breathing back to normal.

The corpse pose is very simple. Just lie back and relax your entire body. Release your hands by your sides, just a few inches from the hips, with your palms facing up. Your legs should also be relaxed, and a couple of inches away from each other. Close your eyes and try to focus on your breathing to clear your mind from any thoughts.

The Bottom Line

With yoga, you can find your inner calm and balance. This will, without a doubt, help you create a much healthier and happier life for yourself. That said, if you are new to yoga, make sure to consult with an expert to avoid injuries and to be sure that you are doing the exercises properly in order to experience the best results.

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