Can't you sleep at night? If you are looking for such measures that can be done before sleeping at night, then today we have brought some such yogasanas for you, by including them in your routine, you can not only get good sleep by removing stress, but it also keeps you fit.

We got information about this yoga after seeing Bollywood's fit actress Bhagyashree's Instagram. She shares fitness or health-related tips with her fans and followers every Tuesday. This time he has shared some such yogasanas which you can get a comfortable sleep by doing while sleeping at night.

Sharing the information, the actress wrote in the caption, 'If you love yourself... then you should really do this. Exercise to relieve stress, so that you can sleep comfortably. Sleep is essential for your body to rest, repair and restore. Many of us are so stressed out from our day-to-day activities that we are not able to sleep easily.

'These are some yoga poses done for 10/15 counts and each can really benefit you. I hope this helps you.'

Stretching before bed not only helps you relax, but it also keeps your muscles flexible, making you less likely to experience discomfort during everyday activities. This allows you to release some of the tension built up during the day so that you can prepare both your body and your mind for a good night's sleep.

Pro tip

To get the most out of each pose, inhale and exhale through your nose. It has a calming effect on the nervous system.

Vajrasana

  • Bend your legs and sit on your knees.
  • Stretch the toes of the feet backwards.
  • Cross the toes over each other.
  • Slowly bring the body down and keep the hips near the ankles.
  • Thighs will rest on calf muscles.

  • Both the hands will be on the knees, the head will be straight and the eyes will be straight.
  • You can practice this asana for at least 5 minutes in the beginning and for a maximum of 10 minutes.

Downward dog pose

  • Downward-facing dog pose is mainly made up of 3 words. It is also called the Downward Facing Dog pose.
  • Lie on your stomach on the yoga mat.
  • Then make a table-like shape by lifting the body with the help of legs and hands.
  • While exhaling, slowly lift the hips upwards.
  • Tighten the elbows and knees so that the body comes in an inverted 'V' shape.
  • Stay in this position for some time and then rest your knees on the ground.
  • Come back to the table-like position again.

Balasana

  • Begin this yoga by coming on your hands and knees.
  • Now put your arms in front of you.
  • Allow your body weight to rest on the bed.
  • If you want, put a pillow under your forehead and head.
  • Take four deep breaths in this position.

Supta Matsyendrasana

  • Supta Matsyendrasana is made up of 3 words. This is known as the Supine Twist and the Reclining Twist.
  • To do this asana, lie down on the bed.
  • Spread both hands on both sides in line with the shoulders.
  • Bend the right leg from the side of the knee and lift it upwards.
  • Take the right leg on the left knee.
  • Then lift the right hip and bend the back to the left.
  • Let the right knee go down.
  • Try to bring the right knee completely to the left side of the body.
  • Now turn the head to the right.
  • Stay in this pose for 30 to 60 seconds only.
  • Then come back to normal position.

Setubandha Sarvangasana

  • The bridge pose (Setu Bandha Sarvangasana) is versatile.
  • Lie on your back with your knees bent and feet hip-width apart on the mat.
  • Keep the feet as close to the glutes as possible.
  • Bring the arms along the body.
  • As you inhale, press the body firmly through the legs and lift the hips.
  • Press the upper arms down and place the hands behind the back.
  • Broaden the collarbones and roll the shoulders under you.
  • Stretch your thighs toward each other to keep them hip-width apart.
  • Reach behind your thighs toward your knees.
  • Finally, while exhaling, free the hands and slowly come back to the mat.

You can also get good sleep with the help of this yoga.