10 Yoga Poses for Better Sleep

Imagine a world where your nights are filled with peaceful, uninterrupted sleep, and your days are energized and calm. This dream can become your reality with the simple, yet profound practice of yoga. Everyone knows that getting a good night's sleep is essential for maintaining optimal health and well-being. But, for many people, achieving this can be a challenge.

For centuries, the practice of yoga has aided people in bettering their health, both body and mind. But what can the practice of yoga do for your nights? As it turns out, quite a bit. Enter the world of yoga for sleep and anxiety, where each pose is a step towards a restful night and a more peaceful you.

Whether you are a 10 minute yoga beginner or someone seeking relief from sleepless nights and nagging worries, yoga exercises offer a natural, gentle solution. Yoga isn't just about bending and stretching, it is a mental and physical way to reduce stress

While yoga remains a well-respected physical exercise, the sleep benefits of certain positions are invaluable. From breathing to techniques to stretches, there are varieties of yoga poses for good sleep.

Here are ten yoga poses that can significantly enhance the quality of your slumber.

The Power of Yoga for Sleep

The gentle physical movement associated with yoga is naturally relaxing. Some yoga principles such as gratitude, self-compassion, and contentment, contribute to a calming state of mind and facilitate better sleep. As a result, yoga is becoming increasingly popular among individuals looking for natural ways to improve their sleep quality.

With your mind settled, it can be easier to fall asleep and stay asleep, something most individuals strive for.

 

How Does Yoga Improve Sleep?

The calming effect of yoga is largely due to its focus on deep, controlled breathing and the release of physical tension in the body. This helps to slow the heart rate, lower blood pressure, and ease muscle tension, which contributes to a state of relaxation. Yoga promotes mindfulness by focusing on the body and breathing, instead of life's stress.

With practice, the body becomes accustomed to a specific breathing pattern. This can have long-lasting positive effects. Controlling your breath helps remove toxins, improves your mindset, and enhances overall well-being.

If we spend our days in a subconscious good state of mind, our nights will naturally improve.

 

10 Yoga Poses for Better Sleep

You may have read about 3 or 5 yoga poses for better sleep, but we specially curated a list of ten yoga poses for better sleep. Most of these poses have minimal excursion and require little prior yoga knowledge.

These yoga stretches and poses are for beginners and can be done without a yoga teacher, but we do encourage you to seek out a professional yoga studio to further your study of the practice. However, to gain a handle on better sleep, the below poses offer a fantastic bedtime routine.

If you do not have a yoga mat, a folded blanket will be fine or something to provide a cushion. Incorporate some or all of these yoga poses to start sleeping better today! Without further ado, get ready to inhale and exhale your way into a better sleep.

 

1. Yoga Belly Breathing

If you only have time for one yoga practice before bed, belly breathing should be it. Also called "yoga belly breath," this technique uses deep breaths to relax the body through physiological changes.

The purpose of belly breathing is to enter a relaxed, trance-like existence where your mind concentrates on the breathing and little else. Once you are in this state, the anxiety of the day seeps away and is replaced by the flow of oxygen in and out of your body.

How to Do It: Lie down and place one hand below your belly button. Breathe in through your nose, filling your lungs so that your belly rises, then exhale through your nose. Repeat this for a few minutes.

 

2. Range of Motion Sequence

This sequence takes your joints through their full range of motion, releasing tension and tightness throughout the body. It also helps to redirect your attention from external stressors to the sensations within your body, which aids relaxation.

This sequence is good for relieving tension in your joints, especially the hips and tendons.

How to Do It: Lie down on the floor or in your bed. Circle your ankles, extend your legs, then bend your knees. Lift and lower your hips to make circular movements.

Bend your elbows, then extend your arms along your sides. Shrug and circle your shoulders. Repeat as needed and until you feel relaxed.

 

3. Knee Hug

The knee hug yoga pose, particularly beneficial for those with back issues, provides a gentle stretch that can help release tension from the day. It’s a great pose for anyone who needs help with spine alignment. 

How to Do It: Lie down flat on the floor with your knees bent and hug one or both knees into your chest, depending on your comfort and physical ability. If you can hug both knees, rock from side to side to massage your spine gently.

 

4. Shoulder Shrug

The shoulder shrug pose is ideal for releasing tension from the neck and shoulders, common areas where many people hold stress.

How to Do It: Sit on your bed with good posture. Inhale and bring your shoulders up to your ears, squeezing your arm and shoulder muscles tightly.

Exhale and release your shoulders, pulling your shoulder blades downward. Repeat a few times. You can add head rolls from side to side after your chosen amount of repeats of the shoulder shrug.

 

5. Corpse Yoga Pose (Savasana)

The corpse pose, also known as Savasana, is typically the final pose in a yoga session. It encourages the release of physical and emotional tension, promoting a state of relaxation. This pose is especially important for the practice as it roots the body to the earth. When in this position, you want to attempt to clear your mind as much as possible.

Don’t forget to concentrate on your breathwork!

How to Do It: Lie down with your arms at your sides, palms up, and relaxed. Close your eyes and focus on the rise and fall of your breath.

 

6. Happy Baby (Ananda Balasana)

The happy baby yoga pose is great for beginners. It helps relax the whole body and reduces stress.

How to Do It: Lie on your back and hold your feet or ankles, mimicking the position of a happy baby. With your legs up, grab hold of your pinky toes and bring your knees in. Proceed to rock from side to side with your legs in the air for a deeper stretch.

 

7. Lizard (Utthan Pristhasana)

The lizard yoga pose, while challenging for beginners, helps to open the hip flexors and chest, preparing the body for sleep.

How to Do It: Start in a standing position, then step one foot forward, lowering your body into a lunge. Lower your elbows to the floor on the inside of your forward foot and hold the pose.

If you have weak knees or need to modify for health reasons, place your knee on the mat instead of holding it up. From here, either drop your elbows to the mat or balance your hands on your fingertips. Alternatively, you can use yoga blocks to help with offsetting your weight.

 

8. Seated Forward Bend (Paschimottanasana)

This pose stretches the back, up to the spine and into the neck, which can help alleviate tension and promote relaxation.

How to Do It: Sit with your legs extended in front of you. Inhale and lengthen your spine, then exhale and fold forward from your hips, reaching your hands towards your feet.

 

9. Legs-Up-The-Wall (Viparita Karani)

The legs-up-the-wall yoga pose can help reduce fatigue and quiet the mind, making it an ideal pose to practice before bed. Keep in mind, that if you tend to get dizzy, you may want to avoid this pose. You can also place your legs on the floor and keep your knees up.

How to Do It: Lie on your back near a wall and extend your legs up against the wall. Let your arms rest by your sides and relax into the pose. To modify, lay on the side and stretch your legs in front of you. Alternate sides throughout the pose.

 

10. Child's Pose (Balasana)

The child's yoga pose is a restful pose that can help to calm the mind and body and is perfect if you only have time for one pose. It is the pose in the practice that we go to when we need a break and with good reason! In child’s pose you are the safest and most secure.

How to Do It: Kneel on the floor with your knees hip-width apart and your feet together behind you. Sit back on your heels and stretch your arms forward on the floor in front of you, lowering your torso onto your thighs.

 

Wrapping Up

The transformative power of yoga extends far beyond the mat, reaching into the very essence of our nightly rest. These ten yoga poses are more than just physical exercises; they are a gateway to achieving serene, restful sleep.

By embracing the gentle, mindful practice of yoga, you're choosing a natural, holistic path to improved sleep and, consequently, better overall health. Before going to bed tonight, try using these yoga poses. They can help you have peaceful nights and wake up refreshed and calm in the morning.

Remember, consistency is key, and it may take some time to notice improvements. Be patient with yourself and enjoy the journey towards better sleep through yoga.

FAQ

Timing of Yoga Practice for Sleep

Q: When is the best time to do these yoga poses for better sleep?

A: The ideal time to practice yoga for better sleep is in the evening, about an hour before bedtime. This allows your body and mind to unwind and signals to your system that it's time to prepare for sleep. However, it's important to listen to your body; if a different time works better for you, it's okay to adjust accordingly. Avoid vigorous yoga practices right before bed, as they might energize you instead of calming you down.

Duration of Yoga Practice for Sleep Improvement

Q: How long should I practice these poses each night to improve my sleep?

A: A short, consistent practice can be more beneficial than a long, irregular one. Even 10 to 15 minutes of yoga before bed can make a significant difference in your sleep quality. The key is consistency. Over time, as you become more comfortable with the poses, you can gradually increase the duration of your practice according to your needs and schedule.

Yoga for Sleep Disorders

Q: Are these yoga poses effective for all types of sleep disorders?

A: While yoga can be beneficial for a variety of sleep-related issues, its effectiveness can vary depending on the type of sleep disorder. For conditions like insomnia and stress-related sleep disturbances, yoga can be particularly helpful. However, for more severe sleep disorders like sleep apnea or restless leg syndrome, yoga can be a complementary practice but should not replace medical treatment. Always consult with a healthcare professional for personalized advice.

 

TL;DR: How to Transform Your Nights with Yoga for Better Sleep

You can improve sleep quality through yoga poses, including Belly Breathing, Happy Baby, and Child's Pose. These poses focus on relaxation, easing muscle tension, and promoting mindfulness, making them ideal for evening practice before bed. A short, consistent yoga routine, ideally 10-15 minutes nightly, can significantly enhance sleep. While yoga is beneficial for various sleep issues, it may not be sufficient for severe sleep disorders, and medical advice should be sought in such cases.