You have six main reasons to do 15-60 minutes of pranayama and asana before you go to bed. You can reap the following benefits if you are consistent with your practice. As you increase the length and depth of your evening practice, you will experience more positive changes in your life.

1. It reduces worry and anxiety
There are many tools that yoga can offer to reduce stress, anxiety, and worry. Deep breathing and meditation can be incorporated into your nightly practice of yoga. This will help you relax and enable you to sleep through your night regardless of how stressful your day is. You can relax before bed by using a variety of soothing yoga breathing exercises. You can do one or two pranayamas before you go to bed if you are anxious or racing and wake up with racing thoughts.

2. It helps to establish a bedtime routine
For a restful night, good sleep hygiene is vital. Good sleep hygiene means having good habits and a nighttime routine to promote deep sleep and sleeping. Calming postures and slow, deep breathing will signal your body that it is time to wind down. This will make falling asleep easier. You will get the best results if you can transition from your yoga mat directly to your bed.

3. Increases circulation
Mindful breathing and slow deep stretching before bed can improve circulation which lowers your blood pressure and helps to prevent blood clots. Healthy circulation improves your immune system and promotes cell regeneration. A healthy circulation of blood, prana and other fluids can have a positive effect on your overall health. This in turn will improve your sleep quality.

4. Encourages weight loss
Regular exercise is a great way to lose weight and keep your body healthy. Strengthening yoga poses can increase your metabolism and help you burn more calories while you sleep. Healthy weight can reduce heartburn and digestive problems, and help you sleep better. To encourage relaxation, it is best to do a longer Shavasana and meditation if you are trying to lose weight more actively.

5. Massages for sore joints and muscles
Deep, slow stretching before going to bed will help relieve muscle tension, joint pain, and nighttime aches. People often experience body aches after a long day at work. This is especially true for those who sit at desks or work on their feet. It will be difficult for you to fall asleep if your body is feeling painful or uncomfortable. To allow for a restful sleep, gentle yoga poses can be a great way to reduce pain and tension. You might be able to do a few yoga poses on your bed if you are experiencing pain in your body.

6. Reduces Insomnia
It’s easy to see that regular yoga practice will encourage relaxation and mindfulness. This will help you sleep and stay asleep . Regular routines and healthy circulation will help you to get deep, restful sleep. This will make your life more enjoyable and improve your health. Regular meditation and a yogic lifestyle can help reduce insomnia and improve sleep.

The Best Poses Before You Go to Bed
There are certain yoga postures that will help you get your energy up in the morning. However, there are others that are designed to calm your mind and body, making them ideal for yoga before bed. Forward bends, restorative and deep breathing poses are the best.

These yoga poses will increase your chances of getting eight hours sleep. They will also help you fall asleep quicker, sleep deeper and wake up feeling refreshed.

Seated Forward Bend
Child poses
Supine Bound Angle
Pose of Legs-Up the-Wall
Supine Spinal Twist
Corpse pose