Written by Anupama Verma
Sleep doesn’t always come easy. Some nights, your body is tired but your mind refuses to slow down. That’s where a simple yoga routine can make all the difference.
Yoga isn’t just about flexibility or fitness—it’s about creating balance. When practiced before bed, it gently signals your body to shift from a state of activity to one of rest. The nervous system begins to calm, your breathing slows, and the mental clutter of the day starts to fade.
A great place to begin is Savasana, often called the most restorative pose. Lying flat on your back, you allow your body to completely let go. With each deep breath, tension melts away, making space for stillness. It may look simple, but its effect is powerful.
From there, easing into Balasana helps release stored stress in the back, shoulders, and neck. This posture naturally encourages introspection and calm, almost like a pause button for your thoughts.
Another highly effective pose is Viparita Karani. With your legs resting against a wall, your circulation improves and your body shifts into a deeply relaxed state. It’s especially helpful after long, tiring days when your legs feel heavy or restless.
Adding a gentle spinal twist can further release tension, especially in areas where stress tends to accumulate. These slow, mindful movements prepare your body for stillness rather than stimulating it.
The key isn’t intensity—it’s consistency. Even dedicating just 10 to 15 minutes each night can transform your sleep over time. You begin to create a ritual, a signal to your body that it’s time to unwind.
And perhaps the most beautiful part? There’s no pressure to “perfect” anything. No performance. Just you, your breath, and a quiet moment at the end of the day.
So tonight, instead of scrolling endlessly or replaying your thoughts, roll out a mat, dim the lights, and give yourself the space to slow down. Your body—and your sleep—will thank you.
