Relax with Bedtime Yoga! A Nighttime Routine for Peaceful Sleep

Hi, it's Anna!

At AnnaStyle Online Yoga, we've added a new bedtime routine called "Goodnight Yoga"!

In this blog, I'll share why I started practicing yoga and introduce some recommended yoga poses for bedtime.

Let's relax together and enjoy a peaceful night's sleep!

Why I Started Yoga: Sleepless Nights Were the Trigger

Actually, the reason I started practicing yoga was because of insomnia.

Back then, work stress and the daily grind would keep my mind racing at night, and I struggled to fall asleep.

No matter what I tried, nothing seemed to help, and I found myself deeply frustrated by the situation.

One day, while searching for a way to relax, I stumbled upon yoga.

At first, I thought moving my body might help tire me out and make it easier to sleep, so I started with a lighthearted approach.

However, yoga turned out to be much more than that.

Through yoga, I discovered that it not only calmed my mind but also brought me deep relaxation.

Especially doing yoga before bed has become my go-to routine for achieving a peaceful night's sleep.

The Benefits of Bedtime Yoga and Controlling Your Mind

By doing yoga before bed, both your mind and body become more relaxed.

The slow movements and deep breathing help ease the stress of the day and balance your autonomic nervous system.

This relaxed state naturally makes it easier to fall asleep.

But there’s something else that’s just as important.

It’s about learning to control your own mind.

I found myself repeatedly saying things like, "I have insomnia" or "I couldn't sleep last night" without even realizing it.

Do you ever catch yourself saying similar things?

In reality, by telling myself that I couldn’t sleep, I was actually creating that very situation.

When you do this day after day, month after month, even year after year, you begin to imprint the idea of "I can't sleep" into your mind.

As they say, practice makes perfect—even in a negative sense, right? (Ironic, isn’t it? 😊)

So instead, even if you didn’t sleep well, try saying, "I slept great!" with a positive tone.

By doing this, you can gradually reshape your mindset and start building the habit of actually getting good sleep.

Bedtime yoga is a powerful tool that can support you in creating these positive habits.

Let’s incorporate yoga to relax both your mind and body, and welcome a peaceful night’s sleep!

3 Recommended Yoga Poses Before Bed!

To support a good night's sleep, here are three yoga poses you should incorporate before bed.

Each of these poses is easy to practice and offers great relaxation benefits.

1.Rabbit Pose (Shashankasana)

【How to Do It】

1.Start by sitting in a kneeling position (Seiza).

2.Extend your arms forward and move into Child’s Pose.

3.Place your hands next to your face, and slowly slide your forehead forward until the crown of your head touches the floor. At the same time, lift your hips.

4.If possible, clasp your hands behind your back.

5.Inhale slowly, and as you exhale, lift your clasped hands toward the ceiling. Hold this position and breathe deeply for about five breaths.

【Benefits】

Brain Activation：

This pose promotes blood flow to the head, stimulating the brain. It enhances concentration and mental clarity.

Autonomic Nervous System Regulation：

Combined with deep breathing, this pose helps balance the autonomic nervous system, leading to a state of relaxation. It’s effective in reducing stress and anxiety.

Eye Strain Relief：

The forward-bending position improves circulation around the eyes, helping to alleviate eye strain. It’s especially beneficial for those who spend long hours in front of a computer or on their smartphone.

Beauty Benefits：

Improved blood circulation helps to reduce skin dullness and enhances the complexion. The relaxation effect of the pose also balances the mind and body, contributing to overall beauty and wellness.

2.Legs-Up-the-Wall Pose (Viparita Karani)

【How to Do It】

Lie on your back with your hips close to the wall.
Lift your legs up and rest your heels against the wall.
It’s okay if your knees are slightly bent. Stay in this position and take five deep breaths.

If you feel tension in the back of your thighs, move your hips a bit further away from the wall to reduce the stretch.

【Benefits】

Improved Circulation and Reduced Swelling：

Elevating your legs against the wall helps blood flow back to the heart, promoting circulation. This can reduce swelling in the legs, making them feel lighter overall.

Relaxation and Autonomic Nervous System Regulation：

This pose calms the mind and helps balance the autonomic nervous system. It eases tension and promotes a state of relaxation, making it especially effective before bedtime.

Relief for Lower Back Pain：

By elevating your legs against the wall, the pressure on your lower back is reduced, making this pose effective for relieving back pain. It's especially beneficial for those who spend long hours standing or sitting at work.

Emotional Stability and Anxiety Reduction：

Lowering the head and raising the legs helps calm the mind and alleviate feelings of anxiety. Combined with deep, slow breathing, this pose promotes a sense of emotional stability.

3.Plow Pose (Halasana)

【How to Do It】

1.Start by lying on your back.

2.Grab the back of your knees and bring them closer to your chest.

3.Support your hips with your hands and use your abdominal muscles to lift your hips toward your head.

4.Stretch your toes out as far as possible and keep your gaze toward your nose.

5.As you inhale, straighten your knees and bring your toes to the floor.

6.Exhale and clasp your hands together.

【Benefits】

Full Back Streych：

This pose deeply stretches the entire back, helping to relieve tension and stiffness in the lower back and spine. It also increases flexibility and is especially effective for relaxing muscles that have tightened after long periods of desk work or sitting.

Internal Organ Massage：

The position of this pose gently compresses the abdomen, stimulating the internal organs and enhancing digestion. This can help alleviate constipation and provide detoxifying effects.

Improved Circulation：

As an inverted pose, lowering the head allows blood to flow more easily to the heart and brain, enhancing circulation. This increased oxygen supply helps support recovery from fatigue.

Relaxation：

Halasana helps regulate the autonomic nervous system and induces a deep state of relaxation. It balances both the mind and body, making it effective in reducing anxiety and stress.

Promotes Deep Sleep：

The refreshing effects on both mind and body help promote a restful night’s sleep. Practicing this pose before bed can lead to relaxation and improve the quality of your sleep.

※If placing your feet on the floor is difficult, support your hips with your hands and extend your legs as far as comfortably possible.

Watch the "Yoga for a Good Night's Sleep" video on YouTube here.

https://youtu.be/jcUH3RbSkoY

Watch the "Yoga for a Good Night's Sleep" video on YouTube here.

By incorporating yoga before bed, you can relax both your mind and body, leading to a peaceful night's sleep.

The three poses we've introduced—Rabbit Pose, Legs-Up-the-Wall Pose, and Plow Pose—are all easy to practice and will help support a quality sleep.

Additionally, by developing a habit of controlling your mind through yoga, you can cultivate positive thinking and build a healthier lifestyle.

Consistency is key! Incorporate a little yoga each night, and you’ll find yourself enjoying restful, comfortable sleep.

The task is simple: maintain a positive mindset and enjoy your yoga practice every day!

Why not start "Goodnight Yoga" today?

Join us at AnnaStyle Online Yoga, and together, let’s balance mind and body for the best sleep of your life!

For those who want to join our online yoga sessions, click here!

Hi, it's Anna!

At AnnaStyle Online Yoga, we've added a new bedtime routine called "Goodnight Yoga"!

In this blog, I'll share why I started practicing yoga and introduce some recommended yoga poses for bedtime.

Let's relax together and enjoy a peaceful night's sleep!

Actually, the reason I started practicing yoga was because of insomnia.

Back then, work stress and the daily grind would keep my mind racing at night, and I struggled to fall asleep.

No matter what I tried, nothing seemed to help, and I found myself deeply frustrated by the situation.

One day, while searching for a way to relax, I stumbled upon yoga.

At first, I thought moving my body might help tire me out and make it easier to sleep, so I started with a lighthearted approach.

However, yoga turned out to be much more than that.

Through yoga, I discovered that it not only calmed my mind but also brought me deep relaxation.

Especially doing yoga before bed has become my go-to routine for achieving a peaceful night's sleep.

By doing yoga before bed, both your mind and body become more relaxed.

The slow movements and deep breathing help ease the stress of the day and balance your autonomic nervous system.

This relaxed state naturally makes it easier to fall asleep.

But there’s something else that’s just as important.

It’s about learning to control your own mind.

I found myself repeatedly saying things like, "I have insomnia" or "I couldn't sleep last night" without even realizing it.

Do you ever catch yourself saying similar things?

In reality, by telling myself that I couldn’t sleep, I was actually creating that very situation.

When you do this day after day, month after month, even year after year, you begin to imprint the idea of "I can't sleep" into your mind.

As they say, practice makes perfect—even in a negative sense, right? (Ironic, isn’t it? 😊)

So instead, even if you didn’t sleep well, try saying, "I slept great!" with a positive tone.

By doing this, you can gradually reshape your mindset and start building the habit of actually getting good sleep.

Bedtime yoga is a powerful tool that can support you in creating these positive habits.

Let’s incorporate yoga to relax both your mind and body, and welcome a peaceful night’s sleep!

To support a good night's sleep, here are three yoga poses you should incorporate before bed.

Each of these poses is easy to practice and offers great relaxation benefits.

1.Rabbit Pose (Shashankasana)

【How to Do It】

1.Start by sitting in a kneeling position (Seiza).

2.Extend your arms forward and move into Child’s Pose.

3.Place your hands next to your face, and slowly slide your forehead forward until the crown of your head touches the floor. At the same time, lift your hips.

4.If possible, clasp your hands behind your back.

5.Inhale slowly, and as you exhale, lift your clasped hands toward the ceiling. Hold this position and breathe deeply for about five breaths.

【Benefits】

Brain Activation：

This pose promotes blood flow to the head, stimulating the brain. It enhances concentration and mental clarity.

Autonomic Nervous System Regulation：

Combined with deep breathing, this pose helps balance the autonomic nervous system, leading to a state of relaxation. It’s effective in reducing stress and anxiety.

Eye Strain Relief：

The forward-bending position improves circulation around the eyes, helping to alleviate eye strain. It’s especially beneficial for those who spend long hours in front of a computer or on their smartphone.

Beauty Benefits：

Improved blood circulation helps to reduce skin dullness and enhances the complexion. The relaxation effect of the pose also balances the mind and body, contributing to overall beauty and wellness.

2.Legs-Up-the-Wall Pose (Viparita Karani)

【How to Do It】

Lie on your back with your hips close to the wall.

Lift your legs up and rest your heels against the wall.

It’s okay if your knees are slightly bent. Stay in this position and take five deep breaths.

If you feel tension in the back of your thighs, move your hips a bit further away from the wall to reduce the stretch.

【Benefits】

Improved Circulation and Reduced Swelling：

Elevating your legs against the wall helps blood flow back to the heart, promoting circulation. This can reduce swelling in the legs, making them feel lighter overall.

Relaxation and Autonomic Nervous System Regulation：

This pose calms the mind and helps balance the autonomic nervous system. It eases tension and promotes a state of relaxation, making it especially effective before bedtime.

Relief for Lower Back Pain：

By elevating your legs against the wall, the pressure on your lower back is reduced, making this pose effective for relieving back pain. It's especially beneficial for those who spend long hours standing or sitting at work.

Emotional Stability and Anxiety Reduction：

Lowering the head and raising the legs helps calm the mind and alleviate feelings of anxiety. Combined with deep, slow breathing, this pose promotes a sense of emotional stability.

3.Plow Pose (Halasana)

【How to Do It】

1.Start by lying on your back.

2.Grab the back of your knees and bring them closer to your chest.

3.Support your hips with your hands and use your abdominal muscles to lift your hips toward your head.

4.Stretch your toes out as far as possible and keep your gaze toward your nose.

5.As you inhale, straighten your knees and bring your toes to the floor.

6.Exhale and clasp your hands together.

【Benefits】

Full Back Streych：

This pose deeply stretches the entire back, helping to relieve tension and stiffness in the lower back and spine. It also increases flexibility and is especially effective for relaxing muscles that have tightened after long periods of desk work or sitting.

Internal Organ Massage：

The position of this pose gently compresses the abdomen, stimulating the internal organs and enhancing digestion. This can help alleviate constipation and provide detoxifying effects.

Improved Circulation：

As an inverted pose, lowering the head allows blood to flow more easily to the heart and brain, enhancing circulation. This increased oxygen supply helps support recovery from fatigue.

Relaxation：

Halasana helps regulate the autonomic nervous system and induces a deep state of relaxation. It balances both the mind and body, making it effective in reducing anxiety and stress.

Promotes Deep Sleep：

The refreshing effects on both mind and body help promote a restful night’s sleep. Practicing this pose before bed can lead to relaxation and improve the quality of your sleep.

※If placing your feet on the floor is difficult, support your hips with your hands and extend your legs as far as comfortably possible.

Watch the "Yoga for a Good Night's Sleep" video on YouTube here.