“5 Yoga Moves to Do Tonight for Deeper Sleep”

Feeling restless every night? Give just two simple yoga moves a try before bed—they might be the soothing whispers your body craves after a long day. Many of us spend our evenings staring at screens or stressing over tomorrow's to-do list. It's no wonder you find yourself tossing and turning! The key to deeper sleep may lie in dedicating just a few minutes to yourself each night.


Legs Up the Wall Pose (Viparita Karani)

This simple pose is a game changer when it comes to winding down. Find a wall in your home, lie down with your hips as close as possible to the baseboard, and extend your legs up along the wall. Let your arms rest at your sides, palms facing up for optimal relaxation. Why this move? Elevating your legs helps improve circulation and reduce swelling—especially beneficial if you've been on your feet all day. It calms the nervous system by encouraging blood flow back toward the heart and releases tension from the lower back. A study published in Complementary Therapies in Medicine found that yoga poses like Viparita Karani can significantly reduce insomnia symptoms (Manjunath & Telles, 2005). Just breathe deeply while you hold this pose for about five minutes.


Child’s Pose (Balasana)

Transitioning into Child’s Pose can enhance the calming effects even further. Kneel on the floor, bring your big toes together behind you, separate knees hip-width apart, and sit back onto your heels. Stretch forward with outstretched arms. The benefits? This gentle forward bend brings peace and tranquility by naturally encouraging diaphragmatic breathing—a technique linked to stress reduction (Jerath et al., 2006). Balasana helps release tension from shoulders, neck, and spine while grounding you mentally as well as physically.


These two poses don’t require much time or space but promise profound effects on overall relaxation levels. Make them part of your nightly routine—your new favorite way to signal bedtime. Try them consistently for three nights—you might just find yourself waking up more refreshed than ever! Tomorrow could surprise you!


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