Trying to destress yourself after a long day? Well, you are not alone. In a fast-paced world anxiety and feeling of being overwhelmed have become normal but most of us are unaware of what one should do to overcome this. Don’t worry! Yoga is here to your rescue. Here we have explored 12 yoga poses to fight stress, and anxiety and discuss how yoga poses for sleep work and its benefits.

How does the magic of yoga work?

When the stress and anxiety hits, our body stays in a fight mode, which makes us feel overwhelmed. Yoga poses for sleep, deep breaths, and stretches are designed to relax the muscles, slow your heart rate, and lower your blood pressure. One must focus on the poses they are doing, with continuous breathing in and out, there should not be any rush to do the next version of the pose.

Let your mind focus fully, take your time, and introspect and that’s when you’ll nail the perfect pose to relax and destress. 5 Natural Ways To Help You Sleep Better: Fight Insomnia

Benefits of yoga poses for sleep and stress

Regular yoga poses offer several benefits, especially for those who are struggling with anxiety. Let’s discuss a few:

Activate Your Chill Mode: First and foremost, the reason why yoga is preferred by more than half of the population is because it lowers cortisol levels, the stress hormone, and calms one down.

Sleep, Relax, and Enjoy!: Yoga promotes a peaceful mind, a sense of calmness which in turn improves sleep quality and relaxes oneself. Anxiety In Relationships: Causes and How To Deal with Them

Lets You Focus: By teaching you how to control your thoughts, performing yoga poses helps to focus and talk to your inner self.

Boosts Physical Health: Yoga poses for sleep loosen your tight muscles, improve flexibility, strength, and overall well-being.

Say Goodbye to Pain: With improvement in flexibility, practicing yoga helps to reduce body pain like back, shoulders, and more in the long run.

12 Yoga poses for sleep and a peaceful mind

Get ready to roll out your mats, because we are here with the ultimate beginner’s list of yoga poses fight stress and anxiety:

Child’s Pose (Balasana) 

Kneel on the floor, sit back on your heels, and stretch your arms in front with palms forward on the floor while resting your forehead on the floor. Curl yourself like a kid and let your body relax completely. Balasana helps to calm the mind and relieve tension in your body. 8 Signs You Need A Break from Work

source

Cat-Cow Pose (Marjaryasana-Bitilasana)

 Begin with your hands and knees in a table pose. Drop your belly, arch your back (Cow Pose) as you inhale, lift your chin, and chest and gaze up towards the ceiling, and round your body (Cat Pose) as you exhale. This amazing pose massages your organs and helps to release tension in the spine.

source

Legs Up On The Wall (Viparita Karani)

After finding a comfortable position, lie on your back and extend your legs up against the wall with arms resting by your sides. You can take the help of a cushion or a blanket. This yoga poses for sleep improves circulation and helps to reduce anxiety.

source

Seated Forward Bend (Paschimottanasana)

Sit with your legs straight in front of you, inhale while sitting straight, hinge your hips and as you lean forward,  to reach your feet, keep on exhaling. This pose stretches your spine and helps to release tension in your lower back.

source

Bridge Pose (Setu Bandhasana) 

While lying on your back, you have to bend your knees, place your feet hip-width apart, and lift your hips towards the ceiling. This yoga pose strengthens your core and opens the chest.

source

Corpse Pose (Savasana)

 If there is any yoga pose that is the father of yoga poses for sleep then it’s definitely ‘Corpse Pose’. You just need to lie down on your back with arms on your sides and legs extended. This pose helps to focus on your deep thoughts which helps in calming the body.

source

Spinal Twist (Supta Matsyendrasana)

While lying on your back, draw one knee towards your chest and gently guide it across your body while keeping the shoulders on the ground. This yoga pose promotes relaxation and releases tension in the spine. It is one of the most effective yogasana for sleep.

source

Tree Pose (Vrksasana)

If you’re not good at balancing your body, and find it difficult to focus your mind, then tree pose is best for you. Stand on one leg, and place the sole of your other foot on your inner thigh and calf. Join your hands and bring them in front of your heart. This pose is a good addition to the best yoga poses for sleep. What Are The Benefits Of Dreamcatcher: Meaning And Placement?

Source

Triangle Pose (Trikonasana)

 To perform trikonasana, stand with your feet wide apart, extend your arms, and reach one hand towards the floor while the other arm upwards. This pose helps in stretching your body and promotes balance.

source

Forward Fold (Uttanasana)

 While standing, begin by inhaling and raising your arms. As you exhale, bend forward and place your hands or fingertips on the floor, in front or next to your feet or you can hold onto the back of your ankles or calves. This pose helps in calming the mind and increasing flexibility.

source

Cobra Pose (Bhujangasana)

 If there’s a yoga pose to release back pain and open the chest, you should practice cobra pose. You just have to lie on your stomach, place your hands under your shoulders, and lift your chest off the ground. You can adjust the intensity and stretch accordingly.

source

Puppy Pose (Uttana Shishosana)

 If there is a pose that combines the benefits of a child’s pose and a downward-facing dog, then it’s the puppy pose. Start on all fours, walk your hands forward, and let your chest melt on the floor while keeping your hips high. It’s good for stretching the spine and is one of the best yoga poses for sleep.

source

Points To Remember 

• Adjust yoga poses as per your body’s comfort level and don’t push your body too much.

• Drink plenty of water before and after doing yoga poses for sleep. 

• Keep a check on your body, and how it feels in each pose.

• Don’t hesitate to combine different poses and create a routine.

• Practice the yoga poses in a calm and quiet place.

You may also like to read: 7 Yoga Poses To Reduce Breast Size Within Weeks

It is evident from the above information, that incorporating yoga poses for sleep helps reduce stress, improves sleep, calms the mind, and improves overall well-being. Don’t forget to practice these poses daily, adjust as per your body comfort level and we assure you that you’ll feel much better. 10 Ways To Clean Intestine Blockage And Renew Your Digestion

Frequently Asked Questions (FAQs)

Which yoga pose is best for sleep?

Numerous poses’ll help you relax your mind and improve sleep quality but Corpse Pose, Puppy Pose, Cow-Cat Pose, Cobra Pose, and Child’s Pose are considered the best ones.

Can yoga improve sleep?

Yoga poses are designed to relax muscles, lower blood pressure, and improve overall health. Even in a survey over 55% of people said that yoga poses have helped them to get better sleep.

Is it good to do yoga before sleep?

It is best to do yoga before sleep. Practicing yoga poses is even recommended by doctors to relax your mind and improve sleep quality.

Is there any special equipment needed to do yoga poses for sleep?

 A good quality yoga mat will be helpful for comfort and stability. But you can do poses on a soft surface as well.

How often should I practice yoga poses to relax my mind and stress?

While you should practice yogasana every day 3-4 times a week can also do wonders to destress yourself.