Yoga and breathing exercises are effective tools to help calm the mind, reduce physical tension, and prepare the body for a state of deep relaxation.

Stress and anxiety are common culprits of sleepless nights. Yoga helps counteract these by activating the parasympathetic nervous system, which signals the body to relax.

Gentle yoga exercises, such as child’s pose, cat-cow pose, and prayer pose, are beginner-friendly and perfect for winding down before bed:

 1. Child’s Pose: In this restful pose, you kneel on the floor, sit back on your heels, and stretch your arms forward while lowering your forehead to the ground. It gently stretches your back, hips, and shoulders, creating a sense of calm and relaxation.

Hold it for a minute.

 2. Cat-Cow Pose: Using these poses together promotes spinal flexibility and relieves upper back tension. Alternate between rounding your back and tucking your chin in toward your chest (Cat Pose) and arching forward with your shoulders back(Cobra Pose) while seated.
Synchronize the movements with your breath for 5-8 rounds. Inhale at Cat and exhale at Cobra.

 3. Prayer Pose: This pose is simple yet grounding—you bring your palms together in front of your chest as if in prayer while sitting or standing tall. It forces you to focus on your breathing and come to terms with your thoughts.

These poses gently stretch the body, release tension, and encourage mindful breathing, all of which are key to creating a sense of calm.

Another effective practice is the 4-7-8 breathing technique: inhale for four counts, hold for seven, and exhale slowly for eight counts. This rhythm slows down the nervous system and creates a meditative state, making it easier to drift off.

For beginners, combining a short yoga flow with a breathing exercise can create an easy, effective bedtime ritual.

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