In today’s fast-paced world, many people struggle to get a good night’s sleep. Whether it’s stress, anxiety, or lifestyle choices, sleep can be elusive. Yoga, an ancient practice that focuses on calming the mind and body, can be a natural remedy to improve sleep quality. Specific yoga poses target relaxation and help to prepare the body for restful sleep. If you’re finding it hard to wind down at night, these five yoga poses might be just what you need to drift off peacefully.
1. Supta Baddha Konasana (Reclining Bound Angle Pose)
This relaxing pose helps release tension in the hips and thighs while calming the mind, making it perfect before bed. It’s a passive pose, meaning you don’t need to exert much effort. It allows your body to rest while focusing on your breath.
How to do it:
- Lie on your back, and bring the soles of your feet together.
- Allow your knees to fall open to the sides, forming a diamond shape with your legs.
- Place your arms at your sides, palms facing upward.
- Stay in this position for 3 to 5 minutes, focusing on deep, slow breathing.
Benefits:
- Relieves stress and tension
- Opens the hips and groin
- Encourages a deep state of relaxation
2. Viparita Karani (Legs Up the Wall Pose)
This restorative pose allows you to calm your nervous system, reduce anxiety, and drain excess fluid from your legs, making it great for anyone who spends long hours standing or sitting.
How to do it:
- Sit with one side of your body against a wall.
- Swing your legs up onto the wall as you lower your back onto the floor.
- Scoot your hips closer to the wall, and let your arms rest at your sides.
- Stay here for 5 to 10 minutes, breathing deeply and allowing your body to relax.
Benefits:
- Calms the mind and relieves stress
- Promotes circulation in the legs
- Reduces fatigue and helps release tension in the lower back
3. Balasana (Child’s Pose)
Child’s Pose is one of the most soothing yoga postures, offering a deep stretch to the back while allowing the mind to quiet down. It’s a gentle, forward-folding pose that helps to calm both the body and the mind, making it ideal for sleep preparation.
How to do it:
- Begin in a kneeling position with your big toes touching and your knees slightly apart.
- Sit back onto your heels and stretch your arms forward on the ground.
- Rest your forehead on the mat and breathe deeply.
- Hold for 1 to 3 minutes, focusing on letting go of any lingering[1] stress.
Benefits:
- Relieves tension in the back, shoulders, and neck
- Calms the nervous system
- Provides a sense of comfort and security
4. Jathara Parivartanasana (Reclined Spinal Twist)
Twisting postures like Reclined Spinal Twist help release tension in the spine and aid in digestion, both of which can improve sleep. This gentle twist also stretches the back and shoulders, helping to release any physical or emotional stress stored in these areas.
How to do it:
- Lie on your back and bring your knees into your chest.
- Extend your arms out to the sides in a “T” shape.
- Gently lower your knees to one side, keeping your shoulders grounded.
- Hold for 1 to 2 minutes on each side, allowing your breath to soften into the pose.
Benefits:
- Stretches the spine and hips
- Reduces lower back pain
- Stimulates the digestive system, helping to prevent discomfort at night
5. Savasana (Corpse Pose)
While Savasana is usually practiced at the end of a yoga class, it’s also a great pose to do right before bed. This pose helps you let go of any remaining tension in the body and prepares your mind for deep rest.
How to do it:
- Lie flat on your back with your legs slightly apart and your arms at your sides, palms facing up.
- Close your eyes and focus on slow, deep breaths.
- Mentally scan your body, releasing tension from head to toe.
- Stay here for 5 to 10 minutes, or until you feel fully relaxed.
Benefits:
- Deeply relaxes the entire body
- Calms the mind and relieves stress
- Helps to reset the nervous system
Final Thoughts
Incorporating these yoga poses into your nightly routine can help promote better sleep by relaxing the body and calming the mind. Whether you struggle with falling asleep or staying asleep, these postures offer a natural, gentle way to prepare your body for rest. Remember, consistency is key. Practicing these poses regularly can help you establish a bedtime routine that signals to your body that it’s time to unwind and relax.
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FAQs on Yoga Poses to help you Sleep Better
Can yoga really help me sleep better?
Yes, yoga can help improve your sleep by reducing stress, relaxing the body, and calming the mind. Specific poses focus on relaxation, which can make it easier to fall asleep and stay asleep.
How often should I do yoga to help with sleep?
Practicing yoga for sleep a few times a week, especially before bed, can greatly improve sleep quality. Even a short 10-15 minute session can help you unwind.
Are there specific yoga poses to help me sleep better?
Yes, poses like Reclining Bound Angle (Supta Baddha Konasana), Legs Up the Wall (Viparita Karani), and Child’s Pose (Balasana) are great for preparing your body for sleep.
Should I do a full yoga session before bed or just a few poses?
A full session is not necessary; just a few relaxing poses before bed can help you sleep better. Focus on poses that calm the mind and stretch the body gently.
How long should I hold each yoga pose to improve sleep?
Hold each pose for about 1-5 minutes, depending on the pose and your comfort level. Deep breathing during these poses enhances relaxation and promotes sleep.
What are the 3 best yoga poses for better sleep?
The best 3 yoga poses for better sleep include Reclined Spinal Twist (Jathara Parivartanasana), Corpse Pose (Savasana), and Legs Up the Wall (Viparita Karani). These poses help relax the body and ease tension.
How does yoga help with better sleep?
Yoga promotes better sleep by calming the nervous system, relieving tension in muscles, and lowering stress levels. This helps create the perfect conditions for restful sleep.
Is it okay to do yoga right before bed for better sleep?
Yes, practicing gentle yoga poses right before bed is an excellent way to prepare your body for sleep. It helps you relax and quiet the mind for a peaceful night’s rest.