Adho mukha sukhasana or easy pose with forward fold is a great pose for beginners and is an effective one to try before bedtime as it relaxes your body and helps you sleep better. It opens up the hips and eases tension in the spine, calming the mind and reducing anxiety and fatigue. It can also contribute to relieving neck and back pain.
Sit on a yoga mat and extend your legs in front of you.
Then cross your legs to get into sukhasana or the easy pose. Keep your spine erect and relax your feet and thighs.
As you inhale raise your arms overhead.
Exhale and slowly bend forward with your arms extended. Try to touch the mat with your forehead. If it is difficult for you to reach the mat, bend your elbows and rest your forehead on your hands.
Hold the position and take consecutive deep breaths.
To release, slowly raise your head and come back to the starting position.
Tip:
If you find it difficult to get into the pose, you can sit on a blanket and perform the asana.
Word of caution:
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Avoid getting into the pose if you have a knee injury.
Also do not perform the pose if you are pregnant or are menstruating.
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