Yoga poses for a better night’s sleep

As we toss and turn in bed, struggling to find the elusive sweet spot of comfort that will usher us into the land of slumber, the thought of a restful night’s sleep appears to be a distant dream. We fervently seek ways to combat our insomnia, from counting sheep to drinking warm milk, but the answer to our predicament may lie in a far more calming practice- yoga. Yes, yoga, the ancient practice that is valued and celebrated for its ability to initiate relaxation and calmness. But what is it that makes yoga uniquely effective for a good night’s sleep? Let’s dive into the reasons, benefits and poses that make yoga a powerful tool for better sleep.

Why yoga is good for sleep

Have you ever struggled to fall asleep at night? Well, you’re not alone. Insomnia affects millions of people all around the world. The good news is that yoga can be an effective solution for improving your sleep quality. Research has shown that practicing yoga before bed can reduce stress and anxiety, increase relaxation, and regulate breathing – all of which can contribute to a better night’s sleep. In this section, we’ll explore the specific benefits of yoga for sleep and how you can incorporate it into your nightly routine.

Less anxiety and stress

Practicing yoga can significantly help reduce anxiety and stress levels, allowing our minds and bodies to relax and prepare for a restful night’s sleep. Through slow, controlled movements and focused breathing, yoga helps to calm our nervous system and release tension in our muscles.

Here are some yoga poses that can help relieve anxiety and stress:

• Balasana (Child’s Pose): This pose gently stretches the hips, thighs, and ankles while calming the mind and relieving stress.
• Viparita Karani (Legs-Up-the-Wall Pose): This simple yet effective pose improves circulation and calms the mind, reducing stress and anxiety.
• Supta Baddha Konasana (Reclined Cobbler’s Pose): This restorative pose gently opens the hips and chest while calming the mind and relieving stress.

Apart from practicing yoga poses, incorporating meditation and breathing techniques can also be helpful in reducing stress and anxiety levels before bed. Taking a few minutes to focus on our breath or practicing pranayama can help calm our mind and lower stress hormones.

By incorporating these yoga poses and breathing techniques, we can help our bodies and minds unwind, allowing us to get a better night’s sleep and wake up feeling refreshed and rejuvenated the next day.

Increase relaxation

It is no secret that stress can be a major contributing factor to insomnia and difficulty falling asleep. Chronic stress can lead to a constant state of tension in the body and mind, making it challenging to relax and feel at peace. This is where yoga comes in as a valuable tool. One of the main benefits of practicing yoga is that it can help increase relaxation in both the physical and mental aspects of the body.

Some of the yoga poses that specifically help to increase relaxation include:

• Balasana (Child’s Pose): In this pose, the body is folded forward and the forehead rests on the ground. It is a gentle stretch for the hips, thighs, and ankles and encourages the body to release tension and stress.
• Viparita Karani (Legs-Up-the-Wall Pose): In this pose, the legs are elevated against a wall or other support. This helps to reduce inflammation in the legs and increase blood flow to the upper body, which can help to calm the nervous system and promote a sense of relaxation.
• Supta Baddha Konasana (Reclined Cobbler’s Pose): This pose involves lying on the back with the soles of the feet touching and the knees bent. It stretches the hips and thighs and helps to release tension in those areas.
• Uttanasana (Standing Forward Bend): In this pose, the body is folded forward from a standing position, allowing for a lengthening of the hamstrings and spine. This can help to release tension and calm the mind.
• Savasana (Corpse Pose): This pose involves lying flat on your back with your arms and legs extended. It is a pose of complete relaxation that allows the body to rest and recharge.

By incorporating these poses (and others) into your yoga practice, you can help to increase relaxation and reduce stress levels in the body. This can make it easier to fall asleep and stay asleep throughout the night.

Regulate breathing

One of the key benefits of yoga for better sleep is its ability to regulate breathing. When we are stressed or anxious, our breathing becomes shallow and rapid which can interfere with our ability to fall asleep. Practicing yoga can help to slow down and deepen our breathing, promoting relaxation and calmness.

Table:

Yoga pose	Description/Instructions
Ujjayi Pranayama (Victorious Breath)	Sit in a comfortable position with your back straight and shoulders relaxed. Inhale deeply through your nose, filling your lungs completely. Exhale slowly through your mouth while gently constricting the back of your throat. Repeat for several rounds, focusing on the sound and sensations of the breath.
Nadi Shodhana (Alternate Nostril Breathing)	Sit in a comfortable position with your back straight and shoulders relaxed. Place your right thumb over your right nostril and inhale deeply through your left nostril. Close your left nostril with your ring finger and exhale through your right nostril. Inhale through your right nostril, then close it with your thumb and exhale through your left nostril. Repeat for several rounds, focusing on the flow and balance of the breath.

Incorporating breathing exercises like Ujjayi Pranayama and Nadi Shodhana into your yoga routine can help you relax and unwind before bed. These exercises also help to improve focus and concentration, which can lead to a deeper and more restful sleep. Remember to focus on your breath and try to let go of any thoughts or distractions. Regular practice can lead to better quality sleep and overall wellness.

Yoga poses for better sleep

Now that we know how practicing yoga before bed can greatly improve the quality of your sleep, let’s dive into the specific poses that can help you unwind and relax. These 10 poses have been chosen for their ability to calm the mind, reduce tension in the body, and promote a sense of ease and relaxation. By incorporating these poses into your nightly routine, you can create a peaceful atmosphere for your body and mind to wind down, ultimately leading to a deeper, more restful sleep.

1. Balasana (Child’s Pose)

One of the most relaxing yoga poses that can help you get a better night’s sleep is the Balasana, also known as the Child’s Pose. This pose is easy to do, making it perfect for beginners.

Here are the step-by-step instructions on how to do the Balasana:

1. Start on your hands and knees in a tabletop position
2. Breathe in deeply and as you exhale, bring your hips back towards your heels
3. Extend your arms out in front of you with your palms facing down on the mat
4. Let your forehead rest on the ground or on a prop like a pillow or blanket
5. Stay in the pose for at least five to ten deep breaths, focusing on the sensation in your back

Balasana is a gentle forward bend that helps to stretch out your spine, hips, and thighs. It can also help to release the tension in your shoulders, neck, and back. This pose is especially useful if you spend most of your day sitting in a chair or in front of a computer.

If you have trouble sitting on your heels or have knee problems, you can modify the pose by using a bolster or pillow between your thighs and calves.

Try incorporating Balasana into your bedtime routine and feel the benefits of this simple yet effective pose for a better night’s sleep.

2. Viparita Karani (Legs-Up-the-Wall Pose)

Viparita Karani, also known as Legs-Up-the-Wall Pose, is a yoga posture that can be practiced before sleep to promote relaxation and calmness. This pose involves lying on your back with your legs extended up against a wall.

To practice Viparita Karani, follow the simple steps below:

• Find an open wall space and sit with one hip next to the wall
• Lie on your back and swing your legs up the wall
• Move your body so that your hips are touching the wall
• Extend your arms out to the sides, palms facing up
• Close your eyes and relax into the pose, breathing deeply

This pose is effective in relaxing the body and calming the mind, as it encourages blood flow to the heart and calms the nervous system. This posture helps to relieve tension in the legs and lower back and is effective in reducing fatigue.

It is important to note that this pose should be avoided if you have certain medical conditions, such as glaucoma or high blood pressure. Also, it is important to avoid this pose if you feel any discomfort or pain in your neck or lower back. As always, consult with your healthcare provider before starting any new fitness routine.

3. Supta Baddha Konasana (Reclined Cobbler’s Pose)

One of the most relaxing yoga asanas that can help you sleep better is Supta Baddha Konasana, also known as the Reclined Cobbler’s Pose. It is a gentle heart opener and hip stretch that can calm your mind, release tension in your body, and soothe your nervous system. Here’s how to do it:

Step 1: Start by sitting on the floor with your knees bent and the soles of your feet together, allowing your knees to fall open to the sides.
Step 2: Slowly lie back onto your mat, keeping your feet together and allowing your knees to open wider. You can place a pillow or a bolster under each knee for support.
Step 3: Bring your hands to rest on your lower belly or on the floor by your sides, palms facing up. Close your eyes and breathe deeply into your belly, feeling it rise and fall with each inhalation and exhalation.
Step 4: Stay in this pose for 5 to 10 minutes, or as long as you like. To come out, bring your knees together and roll over onto one side, using your hands to push yourself up to a seated position.

As you practice Supta Baddha Konasana, focus on letting go of any tension or stress in your body and allowing yourself to sink deeper into relaxation. This pose can also help to stimulate your digestive and reproductive systems, making it a great choice for women who may experience menstrual cramps or bloating. Incorporating this pose into your bedtime routine can help you sleep deeper and wake up feeling refreshed.

4. Uttanasana (Standing Forward Bend)

Uttanasana, also known as the Standing Forward Bend, is a great yoga pose to help calm your mind and prepare your body for a restful night’s sleep. This pose is particularly effective in releasing tension in your back, neck, and shoulders, which tend to hold a lot of stress.

To practice Uttanasana, follow these steps:

Step 1:	Stand tall with your feet hip-distance apart and your arms at your sides.
Step 2:	Exhale as you fold forward at your hips, keeping your knees slightly bent if necessary to avoid straining your hamstrings.
Step 3:	Allow your hands to rest on the floor or on a block if you have tight hamstrings.
Step 4:	Let your head hang heavy and relax your neck and shoulders.
Step 5:	Stay in this pose for several deep breaths or for as long as it feels comfortable.

As you practice Uttanasana, focus on releasing any tension you’re holding in your body and allowing your mind to let go of the day’s stresses. This pose can be a great way to ease your body into a state of relaxation before bedtime.

However, if you have a pre-existing back injury or severe tightness in your hamstrings, it’s important to take care when practicing this pose. Work with a qualified yoga instructor who can help you modify the pose to suit your body’s needs and avoid any aggravation of your injury.

5. Savasana (Corpse Pose)

Savasana, also known as the Corpse Pose, is the final relaxation pose in yoga sequences. It is often performed at the end of a yoga session to help the body and mind fully relax and rejuvenate. This pose is typically held for a few minutes, allowing for a deep sense of rest and restoration. Savasana helps reduce stress and anxiety, boost circulation, and improve sleep quality.

To perform Savasana, follow these steps:

1. Lie flat on your back with your legs straight and arms slightly away from your body.
2. Rest your hands on the floor with your palms facing up.
3. Close your eyes and take a deep breath in, filling your lungs completely.
4. Exhale slowly and completely, allowing your body to sink into the floor.
5. Continue to inhale deeply and exhale slowly, focusing on your breath and releasing any tension in your body.
6. Remain in this position for 5-10 minutes, or longer if desired.
7. To release from the pose, take a deep breath in and gently wiggle your fingers and toes.
8. Roll over to your side and slowly push yourself up to a seated position.

During Savasana, it is important to fully surrender to the pose, allowing yourself to completely relax both physically and mentally. You may want to use props such as bolsters or blankets to help you get comfortable and fully supported.

Benefits:

• Reduces stress and anxiety
• Improves sleep quality
• Boosts circulation
• Reduces muscle tension
• Promotes deep relaxation

Savasana is a simple yet effective way to end a yoga practice and prepare the mind and body for a restful night’s sleep. Remember to take deep, slow breaths and focus on release and relaxation during this pose.

6. Janu Sirsasana (Head-to-Knee Forward Bend)

One yoga pose that can be helpful for a better night’s sleep is Janu Sirsasana or Head-to-Knee Forward Bend. This pose is a great way to stretch the spine, hamstrings, and groin muscles. Here’s how to do it step-by-step:

1. Start by sitting on the floor with your legs stretched out in front of you.
2. Bend your right knee and place the sole of your right foot against your left inner thigh.
3. Inhale and raise your arms over your head.
4. Exhale and reach forward with your arms, keeping your spine long.
5. Grab hold of your left foot or ankle with both hands, and gently pull yourself forward.
6. Hold the pose for a few breaths, feeling the stretch in your left leg and lower back.
7. Release the pose and repeat on the other side, switching the position of your legs.

Tips:

– If you have tight hamstrings, you can place a folded blanket or block under your bent knee to ease into the pose.
– Avoid rounding your spine as you reach forward – keep it long and extended.
– Breathe deeply and evenly as you hold the pose, relaxing into the stretch.

Incorporating Janu Sirsasana into your pre-sleep yoga routine can help release tension in your lower body and promote relaxation, leading to a better night’s sleep.

7. Lizard Pose (Utthan Pristhasana)

One of the yoga poses that can help improve your sleep is Lizard Pose, also known as Utthan Pristhasana. This pose is great for stretching the hips, groin, and hamstrings, as well as promoting relaxation and reducing stress. To practice Lizard Pose, follow these steps:

1. Start on all fours in a tabletop position.
2. Step your right foot forward between your hands, keeping your right knee bent at a 90-degree angle and your toes pointing towards the top of the mat.
3. Gently lower your left knee to the ground, keeping the top of your left foot flat on the mat.
4. Slowly walk your right foot to the outside edge of your mat, bringing your right hand to the inside of your right foot.
5. Lower your forearms onto a block or the ground if possible, feeling the stretch in your hip flexors, groin, and hamstrings.
6. Hold for 5-10 deep breaths, then release and repeat on the other side.

This pose can be challenging for beginners, so it’s important to listen to your body and not force the stretch. Use props like blocks or blankets for support if needed, and remember to breathe deeply throughout the pose to promote relaxation. By incorporating Lizard Pose into your bedtime routine, you can release tension in your hips and promote a better night’s sleep.

8. Happy Baby Pose (Ananda Balasana)

One of the most playful poses in yoga, Happy Baby Pose (Ananda Balasana), is a great way to release tension in the lower back and hips. Here are the steps to get into this pose:

• Begin by lying on your back on your mat with your knees bent.
• Exhale and bring your knees up toward your chest.
• Take hold of the outside edges of your feet with your hands and open your knees wide apart, bringing them toward your armpits.
• Flex your feet and press them up into your hands, resisting the pressure of your hands downward.
• Relax your shoulders and keep your head on the mat. Breathe deeply into your belly.
• Hold the pose for 5-10 breaths, then release your feet and exhale as you lower your legs back down to the mat.

This pose not only helps to release tension in the lower back and hips but also stretches the inner groins and spine. It can also help to calm the mind and relieve stress, making it a perfect addition to a bedtime yoga routine. Remember to listen to your body and adjust the pose as needed, using props like blankets or blocks to support you if necessary.

9. Supta Matsyendrasana (Supine Spinal Twist Pose)

One of the poses that can help promote better sleep is the Supta Matsyendrasana, also known as the Supine Spinal Twist Pose. This pose helps to release tension in the back and spine, allowing for a deeper sense of relaxation. Here is a breakdown of how to practice this pose:

Steps:	Tips:
1. Begin by lying on your back with your knees bent and feet flat on the floor.	Make sure to relax your shoulders and neck throughout the pose.
2. Extend your arms out to the sides, forming a T-shape with your body.	Try to keep your arms at shoulder height throughout the pose.
3. Keeping your knees bent, lower them to one side of your body, twisting your lower back.	Take deep breaths throughout the pose to help release any tension in your muscles.
4. Hold this position for several breaths before slowly bringing your legs back to center and repeating on the other side.	Try to keep your knees together while twisting to deepen the stretch in your back.

It is important to listen to your body when practicing yoga and not push yourself past your limits. If this pose causes any discomfort or pain, modify it by placing a pillow or blanket under your knees for support. As with any yoga practice, it is important to breathe deeply and remain focused on the present moment.

10. Marjaryasana (Cat Stretch Pose) and Bitilasana (Cow Pose)

Another effective pair of yoga poses for better sleep are Marjaryasana (Cat Stretch Pose) and Bitilasana (Cow Pose). These two poses work together to promote relaxation and relieve tension in the spine.

To begin, come to a tabletop position on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. As you inhale, arch your back and lift your tailbone towards the ceiling, bringing your gaze to the sky in Bitilasana (Cow Pose). As you exhale, round your spine towards the ceiling, tucking your chin to your chest in Marjaryasana (Cat Stretch Pose). Repeat these movements for several rounds of breath, moving slowly and mindfully.

This dynamic practice helps to release tension in the spine and increase blood flow to the brain, calming the mind and preparing the body for a restful night’s sleep. It also helps to gently stretch the neck, shoulders, and hips, areas where many of us hold tension and stress.

Incorporating Marjaryasana (Cat Stretch Pose) and Bitilasana (Cow Pose) into your bedtime routine can help your body and mind unwind from the stresses of the day and prepare for restful sleep. Remember to breathe deeply and move mindfully, focusing on the sensations in your body and letting go of any thoughts or worries.

Tips for practicing yoga before bed

As you prepare to incorporate yoga into your bedtime routine, it’s important to keep in mind a few helpful tips to make the most out of your practice. By following these tips for practicing yoga before bed, you can create a tranquil environment for yourself to unwind and let go of the stresses of the day. With a few simple adjustments to your routine, you can optimize your yoga practice for better sleep and a more peaceful mind. Let’s explore some of the tips you can use to enhance your yoga practice at night.

Practice consistently

Consistency is key when it comes to practicing yoga for better sleep. It is important to practice regularly and make it a part of your nightly routine. Here are some tips to help you practice yoga consistently:

1. Schedule it:	Set a specific time each night for your yoga practice. This will help you make it a priority and ensure that you don’t forget to do it.
2. Start small:	If you’re new to yoga, don’t push yourself too hard. Start with a few simple poses and gradually increase the duration and complexity of your practice.
3. Be patient:	Yoga is not a quick fix for sleep problems. It can take time to see the benefits, so be patient and stick with it.
4. Mix it up:	Try different yoga poses and sequences to keep things interesting and prevent boredom.
5. Practice with others:	Join a yoga class or practice with a friend to stay motivated and accountable.

By practicing consistently and making yoga a regular part of your evening routine, you can reap the benefits of better sleep and improved overall health and well-being.

Find a quiet and comfortable space

Creating a quiet and comfortable space for your yoga practice is essential to achieving a better night’s sleep. It’s important to eliminate any distractions and create a peaceful atmosphere where you can fully relax and focus on your practice.

To begin with, find a suitable area in your home that is free from any noise or interruptions. This could be a spare room, a corner of your bedroom or even your living room, as long as it is a space where you can be undisturbed. Clear the space of any clutter or distractions, such as electronic devices or papers, to help you clear your mind of any unwanted distractions.

Next, make sure that the space is comfortable and conducive to relaxation. You may want to use a yoga mat or a soft blanket to provide some cushioning and insulation from the floor. Additionally, you can use some props, like pillows or bolsters, to support your body in different poses and help you release any tension.

It’s also important to pay attention to the lighting and temperature of your practice space. You may want to dim the lights or use candles to create a calming atmosphere. A cool room temperature can also help promote relaxation, although you don’t want to be too cold or too warm, so adjust the temperature to suit your needs.

Lastly, make sure that you are comfortable and properly dressed for your practice. Wear loose, comfortable clothing that allows you to move freely, and consider using an eye pillow or covering yourself with a soft blanket for additional comfort during relaxation poses.

By finding a quiet and comfortable space for your yoga practice, you can create the ideal environment for releasing any tension, calming your mind and preparing for a restful night’s sleep.

Avoid screens and stimulants

It’s essential to avoid screens and stimulants before practicing yoga for better sleep. The reason being, screens emit blue light which can interrupt our natural sleep cycle and affect the quality of our sleep. Additionally, stimulants like caffeine can keep us up at night, making it hard to fall asleep. Below we’ve listed a few tips on how to avoid screens and stimulants before bedtime:

Avoid screens	Avoid stimulants
Turn off your phone, computer, and TV at least an hour before bedtime.	Avoid consuming caffeine after 2 pm.
Read a book or magazine instead of watching TV or scrolling through social media.	Avoid sugary and spicy foods in the evening as they can cause indigestion and disrupt your sleep.
Use blue light blocking glasses if you must use a screen before bedtime.	Avoid consuming alcohol close to bedtime as it can interfere with your sleep cycle.

By following these simple tips, you can avoid screens and stimulants before practicing yoga for better sleep. This will help you relax and prepare your body for a peaceful night’s rest.

Use props

Using props during yoga practice can be incredibly beneficial, especially when it comes to getting a good night’s sleep. Here are some props that can aid in your practice:

• Blankets: placing a blanket under your head, knees, or other parts of your body can provide support and make poses more comfortable.
• Bolsters: these extend your torso and give support for your back and legs, making deeper stretches more accessible.
• Eye pillows: a little bit of weight and darkness can help to soothe and calm the mind.
• Blocks: blocks can be used to bring the floor closer to you and make certain poses more accessible if you have tight hamstrings or hips.
• Straps: for poses that require a wider range of motion, like seated forward folds, straps can help to lengthen the arms and reach the toes.

Using these props can create a more comfortable and supportive experience during your yoga practice, allowing you to feel more relaxed and ready for sleep. Don’t be afraid to experiment and try different props for different poses to see what works best for you.

Conclusion

After learning about the 10 yoga poses for a better night’s sleep and the benefits of practicing yoga before bed, it’s clear that adding a yoga routine to your nighttime ritual can greatly improve your sleep quality. Reducing anxiety and stress, increasing relaxation, and regulating breathing are just a few of the ways yoga can help you get a better night’s rest.

Remember to practice consistently, find a quiet and comfortable space, and avoid screens and stimulants before bed to create the ideal atmosphere for yoga. Don’t be afraid to use props such as blankets, bolsters, or blocks if needed to make the poses more comfortable and relaxing.

By incorporating yoga into your bedtime routine, you can create a sense of relaxation and calmness in both your body and mind, ultimately resulting in a more restful and rejuvenating sleep. Give these yoga poses a try and see the positive impact they can have on your overall well-being. Namaste.

Frequently Asked Questions

What if I can’t touch my toes in Uttanasana?

No worries! Just bend your knees slightly or use a prop, like a block or a chair, to bring the floor closer to you.

Is it okay to practice yoga right before bed?

Yes, it can actually help you relax and prepare for a better night’s sleep. Just be sure to avoid more energizing practices, like heated or rigorous flows, and give yourself some time to wind down afterwards.

What if I have trouble getting into certain poses due to physical limitations?

Always listen to your body and modify or skip poses as needed. There are often alternate versions or props you can use to make poses more accessible.

Can I practice yoga in my bed?

While it’s possible, it’s generally recommended to practice yoga on a flat, supportive surface to ensure alignment and safety. However, you can use your bed for some reclined poses, like Supta Baddha Konasana.

I’m pregnant. Can I still practice these poses?

Some of these poses may not be suitable during pregnancy or may need to be modified. Always consult with a prenatal yoga instructor or healthcare provider before practicing yoga while pregnant.

Do I need to be flexible to practice yoga?

No! Yoga is a practice for all bodies, regardless of flexibility or experience level. The focus should be on breathing and sensation, not achieving a certain pose or level of flexibility.

How long should I hold each pose?

It’s usually recommended to hold each pose for 5-10 breaths, or about 30 seconds to one minute. However, you can adjust as needed based on your own body and comfort level.

What if I get too relaxed and fall asleep during Savasana?

That’s okay! Savasana is supposed to be a deeply relaxing pose. However, if you’re practicing yoga before bed, make sure you set an alarm or have someone wake you up to avoid sleeping through the night.

Can I practice yoga in my pajamas?

Absolutely! The most important thing is to wear clothing that allows you to move comfortably and doesn’t hinder your practice.

What if I don’t have any yoga props?

That’s okay! You can still practice without props or use household items, like towels or pillows, as makeshift props. However, if you practice yoga regularly, it may be beneficial to invest in some basic props, like a mat or a block.

References

• Yoga for Sleep: 15 Poses to Help You Get Better Rest
• Yoganidrasana