Yoga for sleep

 Yoga can be beneficial for promoting better sleep, as it helps to relax the mind and body. Here are some yoga poses and practices to consider before bedtime:

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1. **Balasana (Child's Pose):** Sit on your heels, lean forward with your arms outstretched in front of you. Rest your forehead on the floor. Breathe deeply and relax.

2. **Viparita Karani (Legs-up-the-Wall Pose):** Lie on your back, place your legs straight up against a wall, and relax your arms by your sides.

3. **Supta Baddha Konasana (Reclining Bound Angle Pose):** Lie on your back. Bring the soles of your feet together and allow your knees to drop outward, forming a diamond shape with your legs.

4. **Paschimottanasana (Seated Forward Bend):** Sit with legs extended, hinge at the hips, and reach forward toward your feet.

5. **Savasana (Corpse Pose):** Lie flat on your back, arms and legs extended and relaxed, palms facing up.

6. **Anulom Vilom (Alternate Nostril Breathing):** This is a pranayama (breath control) practice. Sit comfortably. Using your right thumb, close off your right nostril. Inhale through your left nostril. Close your left nostril with your right ring finger, open your right nostril, and exhale. Inhale through the right nostril, close it off, and exhale through the left. That’s one cycle. Repeat for several minutes.

7. **Brahmari Pranayama (Bee Breath):** Sit comfortably. Close your eyes. Inhale deeply, then while exhaling, make a humming sound like a bee. This helps in calming the mind.

After your practice, consider doing a brief meditation or relaxation exercise. Focus on your breath and let go of any lingering thoughts or stresses from the day.

Remember, it's always important to listen to your body. If any pose feels uncomfortable, ease out of it and try a different one or adjust your position. You can also use props like pillows, blankets, or yoga blocks to make poses more comfortable.

Lastly, doing yoga in a dimly lit room with soft, calming music can enhance the relaxation experience and prepare you for sleep. Learn more: http://bit.ly/3Zw53vp