Try these 5 Yoga Poses for Better Sleep

After a long, taxing day, winding down for the night can feel like an uphill battle. You might be tossing and turning, your mind racing with the day’s stresses. While reaching for that glass of wine might seem like a quick fix, it often backfires, making it even harder to achieve restorative sleep.

Instead of resorting to alcohol or an intense workout, both of which can disrupt your sleep if done too close to bedtime, consider turning to yoga. Though high-energy styles like Vinyasa are best left for earlier in the day, gentle yoga poses and deep breathing exercises can be your ticket to a peaceful night’s rest.

Incorporate these poses into your evening ritual to help signal to your body that it’s time to transition from the hustle and bustle of the day to a tranquil, restful state. Embrace this peaceful practice, and you’ll find yourself drifting off to sleep more easily and waking up refreshed.

Child’s Pose (balasana)

Enter Child’s Pose, or Balasana, a yoga staple that’s more than just a comforting stretch. This gentle, forward-bending Pose is a game-changer for anyone looking to ease tension and calm their mind before bedtime. To maximize the benefits of Child’s Pose, consider integrating it into your evening yoga practice.

You can perform it as a standalone relaxation technique or combine it with other calming poses for a complete pre-sleep routine. By making Child’s Pose a regular part of your wind-down routine, you’ll set the stage for more restful nights and less stress. The forward bend in the Child’s Pose stretches the spine, shoulders, and neck.

Child’s Pose encourages deep, slow breathing. Unlike more intense yoga poses, Child’s Pose offers a soft, restorative stretch perfect for late evening. It doesn’t strain your body or overstimulate your mind, making it an ideal choice for pre-bedtime practice.

Legs-up-the-wall Pose (viparita Karani)

Finding peace and relaxation can feel impossible when your mind is racing, and your body is still buzzing from the day’s activities. Enter Legs-Up-the-Wall Pose, Viparita Karani, a simple yet powerful yoga posture that can transform your evening routine and pave the way for restful sleep.

Legs-Up-the-Wall Pose involves lying on your back with your legs elevated against a wall. Its restorative pose may look deceptively easy, but its benefits are profound. This position encourages blood to flow from your lower extremities back to your heart, which can help reduce the heaviness and fatigue in your legs.

Additionally, this inversion calms your nervous system and promotes deep relaxation. You’re not just stretching your hamstrings and lower back when you position your legs up the wall. You’re also activating your parasympathetic nervous system, which is responsible for the body’s rest and digestion functions.

This activation helps lower cortisol levels, the hormone associated with stress, and promotes the release of endorphins, enhancing your mood and overall well-being. Elevating your legs assists in venous return, which can help reduce swelling and improve overall circulation. The Pose helps soothe your nervous system, reducing stress and anxiety.

The gentle inversion helps relax the lower back and legs, making unwinding easier before bedtime. By calming your mind and body, Legs-Up-the-Wall Pose creates an ideal environment for falling asleep more quickly and improving sleep quality.

Cat-cow Pose (marjaryasana-bitilasana)

Many carry stress and tension in our spines and necks, leading to discomfort and stiffness. Enter the Cat-Cow Pose, Marjaryasana-Bitilasana, a yoga gem that’s as soothing as it is effective. Cat-Cow Pose is a dynamic, flowing sequence that combines two movements, Cat, Marjaryasana, and Cow, Bitilasana, to create a gentle, spine-stretching routine.

This pose warms up your spine and helps melt away the day’s tension, promoting better flexibility and relaxation. Exhale slowly and round your spine towards the ceiling, tucking your pelvis and chin towards your chest. Continue to flow between Cow Pose and Cat Pose, synchronizing your movements with your breath.

Inhale as you move into Cow Pose and exhale as you transition to Cat Pose. Gentle arching and rounding of your back helps release the tension in your spine, neck, and shoulders.

The rhythmic nature of the Pose, combined with deep breathing, calms the nervous system and reduces stress, making it easier to transition from your busy day to a state of relaxation. Moving and stretching your spine encourages better blood flow and oxygenation throughout your body, which supports overall well-being.

Integrating Cat-Cow Pose into your daily routine is simple and requires no special equipment. Just a few minutes of this flowing Pose can make a significant difference in how you feel, helping you to release the day’s tension and find a moment of calm.

Seated Forward Bend (paschimottanasana)

Ever find yourself staring at the ceiling, unable to quiet your mind after a whirlwind day? If so, it might be time to incorporate a simple yet powerful yoga pose into your evening routine: the Seated Forward Bend or Paschimottanasana.

This Pose isn’t just about stretching; it’s your ticket to tranquility and flexibility, preparing your body and mind for a peaceful night’s sleep. This seated forward bend engages multiple muscle groups while promoting a deep sense of relaxation.

Here’s how this Pose can make a difference in your pre-sleep routine: By stretching the lower back and hamstrings, this Pose helps to release physical tension. When your body feels relaxed, your mind follows suit, making unwinding easier. Regular practice of this Pose improves flexibility in your hamstrings and lower back.

The act of folding forward encourages a meditative state. This Pose gently compresses the abdominal organs, which can help with digestion and detoxification. Incorporating Paschimottanasana into your nightly routine can be a game-changer. Spend a few minutes each evening practicing this Pose to help your body transition from the busyness of the day to a state of relaxation.

Reclining Bound Angle Pose (supra Baddha Konasana)

Are you Ever lying awake at night, your mind racing and your body tense? If you’re nodding in agreement, you might want to try the Reclining Bound Angle Pose, Supta Baddha Konasana.

This restorative yoga pose is a powerhouse for deep relaxation, and When you settle into this Pose, you’re doing more than stretching your body; you’re signaling your mind and nervous system to relax.

In Supta Baddha Konasana, you start by lying on your back and bringing the soles of your feet together while letting your knees fall out to the sides. This position opens up your hips and heart space, creating a sense of openness and release.

The gentle stretch encourages your body to let go of accumulated tension, while the supported position helps ease anxiety. With your back flat on the ground and your chest open, this Pose helps to release tightness in the chest and shoulders.

As you sink into this position, your body shifts from a state of alertness to one of relaxation. The supported posture and gentle stretch facilitate a mental shift towards calmness and serenity. Bring the soles of your feet together and let your knees fall out to the sides. As you settle into the Pose, take slow, deep breaths.