1. Child’s Pose: This pose is very relaxing. Leaning forward while sitting on the knees gives a safe feeling to the body. This gradually reduces the stiffness of the back, shoulders and waist. When you take slow and deep breaths in this pose, the brain gets the message of relaxation. It seems as if the stress of the day begins to melt away. It is very beneficial to do this mudra for 1-2 minutes before sleeping.

2. Seated Forward Fold: Sitting on the floor, spread your legs straight and slowly bend forward. This pose brings the body inwards, due to which the mind starts becoming calm. The spine, hamstrings and hips get a light stretch. This is especially helpful for people who have a lot of thoughts in their mind at night. Be careful not to apply force – just bend as much as is comfortable.

3. Reclined Figure Four Pose: Lie on your back and rest one leg on the other knee. It reduces the tension of the hips and lower back. This area often becomes tight due to sitting all day, which causes discomfort at night. This pose loosens that stiffness and gives relaxation to the body. Give equal time to both sides.

4. Lying Butterfly Pose (Reclined Bound Angle) Lying on the back, bring the soles of the feet together and leave the knees loose on the sides. This is a very relaxing pose. This opens the hips and thighs and the breathing begins to deepen. Staying in this posture for a few minutes slows down the heart beat and prepares the body for sleep.

5. Supine Spinal Twist Lying on your back, bend one knee and let it fall to the other side. Spread your hands and turn your neck in the opposite direction. It reduces stress on the spine and waist. This pose loosens the stiffness caused by sitting or standing all day. With slow breathing it gives more relaxation.

6. Legs Up the Wall: Lie near the wall and keep your legs up. This is a very simple but effective pose. Fatigue in legs reduces, blood flow improves and the mind becomes calm. The body feels light within a few minutes. Doing this pose before sleeping reduces restlessness.

Why does yoga help sleep? Light yoga loosens the muscles and slows the breathing. This reduces the stress level of the body. The brain receives a signal that now rest is safe. By doing it daily, the body learns a routine, which helps in falling asleep quickly.

How to do yoga at night: Practice in dim light, 20-30 minutes before sleeping. Keep your mobile away. Make every movement slowly. Breathe in and out through the nose. It is important to be regular rather than timely.