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The best 4 yoga poses for sleep

Yoga is a gentle and restorative way to wind down your day. A national survey found that over 55% of people who did yoga found that it helped them get better sleep. Over 85% said yoga helped reduce stress. You can use supportive yoga props like bolsters, blankets, and yoga blocks to make poses comfortable so that you can stay in the pose for longer and continue to breathe.

Your breath is key to be able to relax in these poses. Breath in yoga is equally important—if not more important—as the physical pose. Use a gentle and calming yoga breath technique called Ujjayi Breath, also known as Ocean Breath or Victorious Breath. Inhale deeply through the nose. With your mouth closed, exhale through your nose while constricting the back of your throat as if you are saying “ha” but keep your mouth closed. This exhalation should sound like the waves of the ocean. Use this slow and steady breath to soothe yourself in each of these poses.

There are many yoga poses for better sleep, and maybe people have no time to finish all of them, some poses are difficult and common effect. So we select the best yoga 4 poses and easy to practice. These 4 restorative yoga poses relieve tension and stress at the end of the day. The more that you practice these poses regularly, the more you likely you can get a good night’s rest. You can even do these on your bed without yoga mat !
1. Cat-Cow
To start, get on your hands and knees. Keep knees in line with hips and wrists; elbows and shoulders should be perpendicular to the floor. As you inhale, slowly round your spine toward the ceiling. Drop your head toward the floor, mimicking the shape of a frightened cat. Hold that pose for one second. Next, exhale and return to starting position. Now, Inhale and lift your chest and tailbone to the ceiling as you curve your back down. Raise your head. Hold that pose for one second. Repeat these motions five to 10 times.
2. Seated Forward Bend
Start in a seated position and extend your legs in front of you. Sit tall. As you inhale, reach arms overhead. Exhale as you fold forward and reach for your toes. Hold that position for 10 seconds. Return to start. Repeat.
3. Seated Twist
To start, sit in a cross-legged position. Exhale and place your right hand on your left knee. Place left hand behind tailbone. Twist your torso to the left, gently, as you look over your left shoulder. Hold that position for 10 seconds. Return to start, then repeat on the opposite side.
4. Legs Up the Wall
Sit near a wall. Roll onto your back, push your buttocks as close to the wall as possible, and lift your legs up in the air, over your hips, and rest them straight against the wall. With arms by your sides, turn up palms up. Hold that position for 10 to 20 seconds.