10-Minute Yoga Sequence for Nighttime Relaxation
Are sleepless nights becoming all too familiar? Transform your bedtime routine with this simple 10-minute yoga sequence designed to calm both mind and body, paving the way for a peaceful and restorative sleep. Here’s a detailed guide to the sequence:
1. Child’s Pose (Balasana)
- How to Do It: Begin by kneeling on the floor with your big toes touching and sit back on your heels. Spread your knees to hip-width apart, then gently lower your torso down between your thighs and extend your arms forward.
- Duration: Hold for 1-2 minutes.
- Benefits: This pose gently stretches the back and hips, promotes relaxation, and encourages deep breathing.
2. Cat-Cow Stretch (Marjaryasana-Bitilasana)
- How to Do It: Start on your hands and knees in a tabletop position. Inhale as you arch your back and lift your head and tailbone towards the ceiling (Cow Pose). Exhale as you round your spine and tuck your chin to your chest (Cat Pose).
- Duration: Repeat for 1-2 minutes.
- Benefits: This flowing movement relieves spinal tension and enhances flexibility.
3. Forward Fold (Uttanasana)
- How to Do It: Stand with feet hip-width apart. Bend at the hips to fold forward, keeping your knees slightly bent. Let your head and arms hang down naturally.
- Duration: Hold for 1 minute
- Benefits: This pose calms the mind, alleviates stress, and stretches the hamstrings and lower back.
4. Legs Up the Wall Pose (Viparita Karani)
- How to Do It: Sit beside a wall and lie down on your back. Swing your legs up onto the wall and scoot your hips as close to the wall as possible. Rest your arms by your sides with palms facing up.
- Duration: Hold for 2-3 minutes.
- Benefits: This restorative pose reduces leg swelling, promotes relaxation, and enhances circulation.
5. Supine Spinal Twist (Supta Matsyendrasana)
- How to Do It: Lie on your back and hug your knees to your chest. Extend your arms out to the sides in a T-shape. Drop both knees to one side, keeping your shoulders flat on the ground.
- Duration: Hold for 1 minute on each side.
- Benefits: This twist relieves spinal tension, massages internal organs, and promotes relaxation.
Achieve Deep Relaxation and Better Sleep with This Simple 10-Minute Yoga Routine
Incorporate these poses into your nightly routine to reap the profound benefits of deep relaxation and improved sleep quality. Your journey to better sleep starts with just 10 minutes of mindful movement.
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