We do not sleep due to many problems. Due to lack of deep sleep at night, we do not feel like working throughout the day. Sometimes yawning occurs, and sometimes one feels tired. Overall, the mood also remains upset. If you want to feel refreshed, then it is important to take 7-8 hours of deep sleep. Experts say that some yoga asanas should be done before going to bed. This induces deep sleep (Bedtime yogasana).

Why is yoga important before sleeping?

Whether you are spending time every day at a desk or in the field, it is important for your body to be active. Our body works at its own pace. Therefore it is important to give yourself some free time and of course give rest to the body. If you include some yoga asanas in your daily routine before sleeping, you can get good sleep.

Stretching before sleeping not only provides relaxation but also makes the muscles flexible. Getting rest leads to good sleep.

Here are 4 yogasanas that can be done in bed, which can help you sleep well (Bedtime yogasana)

1. Sleeping Swan (Sleeping Swan for sound sleep)

The target of this asana is the neck, shoulders, back, hips and legs.

First of all, sit on the ground with a pillow in front of the body. Bend the right knee. Bring the sole of the right foot near the left inner thigh.
Lift the butt and extend the left leg behind the body. Staying centered, gently bend forward from the hips. Keep your head on the pillow.
Extend the arms forward, elbows slightly bent.
Hold your breath for 8 to 10 counts and then come back up. Repeat this on the other side also.

2. Standing forward fold (Standing forward fold for good sleep)

It targets the back and neck.

How to do

Stand with feet about 6 inches apart. Bend forward at the hips to perform a forward fold. Bend towards the ground. Bend the arm. Hold opposite elbows above head.
Exhale and bend down through the top of the head.
Hold for 15 seconds. Then come back to the correct posture. Repeat this.

3. Legs up the wall

This asana targets the glutes and hamstrings .

how to do asana

Sit facing the wall. Lie down with your face raised.
Get your butt as close to the wall as possible. Raise your legs. Rest the back of the legs on the wall (Bedtime yoga asana). The feet should be perpendicular to the ground.
Relax by extending the arms to the side.
Stay in this position for 15 seconds. You can do this asana again after taking rest.

4. Before-Bed Bridge for sound sleep

The goal is to focus and relax the hips and legs .