Bedtime Yoga for Better Sleep & Stress Relief | अच्छी नींद और तनाव से मुक्ति | Hindi

A slow, quiet routine for the end of the day: a calming humming breath followed by 7 gentle floor poses (8 steps in all) to help the body unwind before bed. Every step is explained in a soft Hindi voiceover, with the pose name, simple instructions and hold time on screen. दिन भर की थकान और तनाव के बाद, सोने से पहले ये 8 आसान योगासन करें। धीमी साँस और हल्के खिंचाव से शरीर और मन दोनों को आराम मिलता है। You can do the whole routine on a mat or even on a firm bed, in dim light, about 30 minutes after dinner. ⏱️ Chapters 0:00 Intro 0:13 1. Bhramari Pranayama (Humming Bee Breath) | भ्रामरी प्राणायाम 0:32 2. Baddha Konasana (Butterfly Pose) | बद्ध कोणासन 0:51 3. Janu Sirsasana (Head-to-Knee Pose) | जानु शीर्षासन 1:10 4. Shashankasana (Hare Pose) | शशांकासन 1:29 5. Ananda Balasana (Happy Baby) | आनंद बालासन 1:48 6. Jathara Parivartanasana (Reclined Twist) | जठर परिवर्तनासन 2:07 7. Viparita Karani (Legs Up the Wall) | विपरीत करणी 2:26 8. Shavasana (Deep Relaxation) | शवासन 2:45 Safety notes & closing 🧘‍♀️ How to practise • Dim the lights and keep your phone away while you practise • Breathe slowly through the nose; let each exhale be a little longer than the inhale • Stay in each pose roughly as long as the on-screen timer suggests, never forcing a stretch • Slide a pillow under your knees or head whenever that feels better • Practise at roughly the same time every evening to build a calm bedtime habit ⚠️ Medical disclaimer: This video is for general relaxation and wellness and is not a medical treatment. Ongoing sleep problems can have medical causes. If you have long-term insomnia, anxiety or depression, high blood pressure, glaucoma (skip legs-up-the-wall), a back or knee injury, or you are pregnant, please talk to a doctor before starting. Stop any pose that causes pain or discomfort. ⚠️ ज़रूरी सूचना: यह वीडियो केवल सामान्य जानकारी और आराम के लिए है, इलाज नहीं है। लंबे समय से नींद न आए, ज़्यादा घबराहट हो, हाई बीपी, ग्लूकोमा, कमर या घुटने में चोट हो, या आप गर्भवती हों, तो पहले डॉक्टर से सलाह लें। कोई भी आसन असहज लगे तो रुक जाएँ। 💬 Feeling calmer? Drop a 🌙 below and share your favourite pose from tonight. क्या आपको आज अच्छी नींद आई? कमेंट में बताएँ। 🔔 Subscribe to CH NARMADA for simple home yoga and wellness videos in Hindi. #yoga #bedtimeyoga #sleepyoga #stressrelief #yogainhindi #yogaforbeginners #relaxation #CHNARMADA