Yoga Postures must to do Every Night before Going to Bed

Author : Vaishali R

yoga posture

If your awaking in-between time is high and often fall asleep then you are not the only this busy machine world, the major problem for all of us is good deep sleep and stress-free environment.

If your sleeping time is less, then all your unwanted guests will start following you to give their gifts such as tired, depression, insomnia, weight gain, and other unhealthy factors.

If it happens regularly you will feel like tired for a whole day and you will be supposed to take coffee frequently to stay awake and overuse sugar this results in weight gain.

Yoga is the best way to keep away all your unwanted guests. Doing these following yoga poses before going to your bed will help you to stay asleep.

They are all very simple to do and easy to practice which gives you more health benefits. Why can’t we do Yoga? If it gives us more advantage.

If you are doing it for the first is not good to stay in the long time. Start from 30secs, 1minute then continue soon.

You can extend it up to 10 minutes long.

Balasana (Pose like a child)

Balasana-Yoga postures

  • If you frequently have knee problems, leg pain then it is not preferable. Other than that all can stretch your hands, arms, legs, whole body by this simple yoga.

  • Your rear end can’t reach your heels then fold a blanket and tuck it under your bum so you can comfortable to start.

  • Stretch your arms out in front of you or let it relax at your sides of the body.

  • Breathe deeply into your back.

  • Count seconds or set an alarm to know when to get back to the normal.

Supta Baddha Konasana (Pose like Bound Angle Reclining)

Supta Badhha Konasana-Yoga

  • It is also called as butterfly pose.

  • Lie on your back, prop up your knees and place your feet together.

  • Slowly gently let your knees fall away to your sides.

  • Our knees must be at least a few inches away from the ground.

  • Make your arms splay out at your sides and make yourself relax well.

  • Breathe well into your lower belly.

  • Most of us can’t lie flat so use rolled up blanket or pillow under each knee.

Back Roll:

Back Roll - Yoga

  • Lie on your back and hold your knees keep your shins down.

  • Roll gently from one side to another side.

  • It is the best way to stretch your body and lower back which worked for a whole day.

  • Be relax while doing this posture don’t be tense. Breathe deeply.

Supta Matsyendrasana (Pose like Reclining Spinal Twist)

Supta Matsyendrasana - yoga

  • Lie on your back, prop up your knees and place your feet together.

  • Let them keep over your right side.

  • Stabilize your legs by holding your left thigh with your right hand.

  • At the same time stretch your left arm out.

  • Gently slowly turn your head towards left.

  • Keep your both shoulders on the ground as much as possible.

  • Breathe deeply and repeat it for the other side.

Matsyasana (Pose like Fish)


  • Lie on your back by placing your arms on the ground at your sides and slide both hands.

  • Keep your palms down under your rear end.

  • Start pressing your lower arms toward the ground and bend your elbows.

  • Lift your upper body gently upward and open your chest.

  • Keep your throat neck in a comfortable posture.

  • Take 5 to 10 deep breaths and slowly relax your hands.

  • Lie flat and feel the sensation comes in your chest.

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