is there any yoga for good sleep in the night..?

Ans: Yes, yoga and meditation can certainly help you relax and get better sleep. But before that it is important to identify what could be the reasons for poor quality sleep. Basic sleep hygiene practices are also important - such as not taking caffeine or naps after 4pm, minimizing anything that'll put you in an alert state around bed time such as intense exercise or work discussions, cool room at around 21C, room to be dark with minimal disturbance, getting appropriate sunlight exposure upon waking up, going to bed at the same time each day and getting out of bed at the same time. And if you have a habit of thinking/worrying/planning while lying in bed yoga/pranayama/meditation can help you come into a nice relaxed state conducive to sleep. Look up guided practices like body scan, and yoga nidra. You can also explore Pranayama such as Bhramari. All the best!

Ans: Namaste!! Apologies for the delay in replying. Try meditating or sitting in silence for a few moments without a gadget 45 minutes before you sleep. Also guided meditations will help a lot. You can check out the meditations that I have recorded on Spotify. Search for Unblock by Radhika lyer Talati.
Hopefully it will help you immensely.

Ans: Namaste!
Please enrol in a pranayama class and practice the breath work under proper instruction only. It will help you immensely.

Ans: Yoga Nidra and specific yoga poses can be very helpful in overcoming insomnia. These practices relax your body and mind, preparing you for restful sleep.

Yoga Nidra: This is a guided relaxation practice where you lie down in Savasana (Corpse Pose) and follow instructions to relax each part of your body. It calms your nervous system and reduces mental chatter, making it easier to fall asleep. You can practice Yoga Nidra before bed for 15-20 minutes.

Relaxing Yoga Poses:

Child’s Pose (Balasana): This pose soothes your mind and relieves tension.
Legs-Up-The-Wall Pose (Viparita Karani): Place your legs against a wall and rest. It calms your mind and improves blood circulation.
Supine Twist (Supta Matsyendrasana): Lie on your back and twist your knees to one side. This helps release tension from your back and relaxes your body.
Deep Breathing: Practice slow breathing or alternate nostril breathing (Anulom Vilom) before sleeping. This reduces anxiety and prepares your body for rest.

To learn Yoga Nidra and poses correctly, consult a yoga coach. Their guidance ensures safe and effective practice tailored to your needs.

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/