Incorporating yoga into your bedtime routine can be a powerful way to ease the transition into a restful night, promoting better sleep quality. Here are 8 yoga poses that are ideal for helping you relax and unwind before bed.

1. Child’s Pose (Balasana) – This calming pose helps to relieve stress and fatigue. Sit on your heels, fold forward with your arms extended or by your sides, and rest your forehead on the mat.

2. Legs-Up-The-Wall Pose (Viparita Karani) – Ideal for relieving tired legs and feet. Lie on your back, place your sit bones as close to the wall as possible, and extend your legs vertically against the wall.

3. Supported Bridge Pose (Setu Bandhasana) – Use a block or pillow under your lower back for support as you lift into bridge pose. This helps to reduce anxiety and calm the mind.

4. Supine Spinal Twist (Supta Matsyendrasana) – Lie on your back, bring one knee to the chest, then gently bring it across the body. Extend your opposite hand out and look towards it for a full spinal twist.

5. Butterfly Pose (Baddha Konasana) – Sitting, bring the soles of your feet together and let your knees fall open. Fold forward for a deeper stretch to relieve tension in the hips.

6. Happy Baby Pose (Ananda Balasana) – Lying on your back, bring your knees towards your chest, grab the outer edge of your feet, and rock gently side to side to massage the spine.

7. Forward Bend (Paschimottanasana) – Sit with legs extended, inhale and lengthen the spine, exhale and fold forward from the hips over the legs, encouraging a calm nervous system.

8. Corpse Pose (Savasana) – The ultimate relaxation pose to end any yoga routine. Lie flat on your back with arms by sides and palms facing up. Close eyes, breathe deeply, and allow yourself to sink into deep relaxation.

These poses promote relaxation both physically and mentally, preparing you for a good night’s sleep. Remember to focus on gentle breaths throughout each pose to maximize relaxation benefits.