1. Legs-Up-The-Wall Pose (Viparita Karani)
Benefits: This restorative pose calms the nervous system, reduces anxiety, and improves blood circulation. Elevating the legs above the heart helps reduce swelling in the feet and legs while promoting relaxation.
How to Do It:
- Sit sideways against a wall.
- Swing your legs up the wall as you lower your back onto the floor.
- Adjust your body so your hips are as close to the wall as comfortable, with legs fully extended upwards.
- Rest your arms by your sides and close your eyes.
- Stay in this position for 5-10 minutes, focusing on deep breathing.
2. Reclined Bound Angle Pose (Supta Baddha Konasana)
Benefits: This pose gently opens the hips and stretches the inner thighs, helping to release tension in the lower body. It also encourages deep, mindful breathing, which can activate the parasympathetic nervous system, promoting relaxation.
How to Do It:
- Lie on your back with knees bent.
- Bring the soles of your feet together, allowing your knees to gently drop open.
- Place a pillow or folded blanket under each knee for support if needed.
- Rest your arms at your sides, palms facing up.
- Stay in this pose for 5-10 minutes, focusing on slow, steady inhales and exhales.
3. Child’s Pose (Balasana)
Benefits: Child’s Pose is perfect for stretching the back and calming the mind. It’s especially beneficial for easing tension in the shoulders and lower back, areas where stress commonly accumulates.
How to Do It:
- Begin in a kneeling position, with knees spread wide and big toes touching.
- Slowly lower your torso between your thighs, extending your arms forward or resting them by your sides.
- Allow your forehead to rest on the mat or a cushion.
- Breathe deeply, holding this pose for 3-5 minutes.
4. Supine Spinal Twist (Supta Matsyendrasana)
Benefits: This gentle twist helps release tension in the spine and lower back while stimulating digestion. Twisting poses are known to relieve stress and soothe the nervous system, making them excellent for pre-bedtime relaxation.
How to Do It:
- Lie on your back with legs extended.
- Draw your right knee toward your chest, keeping the left leg extended on the floor.
- Gently guide the right knee across your body to the left, twisting your spine while keeping both shoulders on the floor.
- Hold for 1-2 minutes, then switch sides.
5. Cat-Cow Pose (Marjaryasana-Bitilasana)
Benefits: This dynamic pose sequence helps release tension in the spine, promoting flexibility and relaxation. The gentle movement between Cat and Cow poses also encourages deeper, slower breathing, which aids in calming the mind before bed.
How to Do It:
- Start on all fours with your wrists under your shoulders and knees under your hips.
- Inhale as you arch your back (Cow Pose), lifting your head and tailbone.
- Exhale as you round your spine (Cat Pose), tucking your chin toward your chest.
- Move between these two poses for 1-2 minutes, synchronizing breath with movement.
6. Corpse Pose (Savasana)
Benefits: Corpse Pose is the ultimate relaxation pose. It allows your entire body to rest while calming the mind and promoting a state of deep relaxation. This pose is often used at the end of yoga practice to integrate the benefits of the session.
How to Do It:
- Lie flat on your back with your legs comfortably spread and arms relaxed by your sides.
- Close your eyes and focus on releasing any remaining tension in your body.
- Pay attention to your breath, allowing it to become slow and deep.
- Stay in this position for 5-10 minutes, focusing on your breath and letting go of any lingering thoughts.
7. Seated Forward Bend (Paschimottanasana)
Benefits: This forward bend stretches the entire back of the body and calms the mind. It’s great for relieving stress and anxiety before bed. The pose helps lengthen the spine and release tension in the hamstrings and lower back.
How to Do It:
- Sit with your legs extended straight in front of you.
- Inhale and lengthen your spine.
- Exhale as you hinge at the hips, reaching toward your feet. If you can’t touch your feet, grab onto your shins or use a strap around your feet.
- Hold for 2-3 minutes, breathing deeply and allowing your body to relax deeper into the stretch.
8. Standing Forward Bend (Uttanasana)
Benefits: This simple pose is perfect for releasing tension in the spine and hamstrings while promoting blood flow to the head. It helps calm the nervous system, relieving stress and encouraging relaxation.
How to Do It:
- Stand with your feet hip-width apart.
- Inhale, and on the exhale, hinge at your hips, folding forward.
- Allow your head and arms to hang heavy, keeping a slight bend in your knees if necessary.
- Hold for 1-2 minutes, focusing on deep breathing.
