Having difficulty winding down and getting the sleep you need? Then yoga may be the answer. Yoga is a great way to help your body wind down from the day and relax in order to fall asleep, and will not only improve your sleep quality but also enhance overall wellbeing. Below you can find 6 poses that are specifically good for aiding sleep.
The Corpse Pose, otherwise known as ‘savasana’, is considered by many to be the most important pose in yoga as it helps restore balance and calmness in the body. It involves lying on your back with your arms alongside your body with palms facing up with legs slightly apart. This is a passive pose that allows a feeling of deep relaxation throughout the whole body, aiding sleep.
Child’s Pose is another great sleeping aid posture, which should be practiced for around 5 minutes at least for optimal effects on sleep. This involves kneeling down on all fours and then sitting back on your heels; allowing both hips to rest against your feet whilst keeping arms stretched out in front of you or along each side of your torso, head resting down towards the mat or pillow.
Happy Baby Pose can be helpful if there’s tightness or discomfort around the lower spine area that might be impeding sleep. Laying in this pose helps to release tension in those areas of the body, giving extra benefits beyond just aiding relaxation as well as improving digestion, stimulating organs like the liver and kidneys, thus promoting better overall health.
It requires laying on your back again but bringing knees up into a wide-legged stance similar to a baby reaching out for its toes; then gripping onto yor ankles firmly whilst pushing gently outwards against them too, finally resting each shoulder back onto corresponding sides of mat.
These three poses form part of essential practice when looking into finding ways for how yoga poses can help promote better slept; however 3 additional poses should also be incorporated into yoga sequences addressing this matter: Hip releases (Garland Pose/Supported Bridge Pose), Reclined Spinal Twist (Supta Matsyendrasana) ,and Legs Up The Wall (Viparita Karani).
All these work together at releasing tension built-up within throughout the day enhancing relaxation even further in turn being conducive to sound deep sleep every time.
Benefits of Incorporating Yoga into Your Sleep Routine
Yoga has been linked to improved sleep quality due to its approach of teaching relaxation. Incorporating yoga poses into our daily routine can help us ease tension, relax the mind and body, and promotes better quality of sleep. Practicing yoga regularly helps cultivate mindfulness which is beneficial in reducing stress that hampers the onset of sleep.
It may also increase our body awareness which alerts us when we are overly stimulated. This alertness helps ensure that we get the right amount of rest each night.
The most important factor in finding quality sleep at night is having a consistent exercise routine that does not tire our bodies too much for day-to-day activities. By introducing simple yoga poses into our daily routine, it’s easy to build a habit of movement and relaxation that will benefit us both physically and mentally.
Introducing some basic yoga poses into your existing sleep schedule will help reduce stress levels, improve flexibility, increase productivity levels during the day, as well as help induce a better quality of sleep each night.
Six yoga poses that could help with improving your quality of sleep are: Child’s Pose (Balasana), Legs Up The Wall Pose (Viparita Karani), Forward Bend (Uttanasana), Reclining Bound Angle (Supta Baddha Konasana), Corpse Pose (Shavasana) and Bridge Pose (Setu Bandhasana). All these poses promote deep relaxation and have been known to bring clarity to agitated minds while also calming their energy levels.
In addition these poses help restore strained muscles from the day’s work or an intensive workout session; allowing us to find a sense of restfulness from within our body. Practicing these six poses as part of your nightly bedtime routine boosts mental clarity whilst calming the mind and nervous system so you can sink into a peaceful state restful slumberfree from anxious thoughts.
Overview of 6 Key Yoga Poses for Better Sleep
Yoga has become a widely popular exercise for relaxation and improved sleep. If you are looking for a way to improve your sleep, yoga poses can be an excellent solution.
Some poses that are especially helpful in preparing the body and the mind for restful sleep include reclined goddess pose, happy baby pose, wind relieving pose, shoulder stand, and legs up the wall pose. Each of these poses helps to relax both body and mind so that quality sleep can occur.
Reclined Goddess Pose is an active yoga pose that helps to release tensions in both the back and hips while also stimulating energy and improving circulation. To do this pose, lay flat on your back with your feet wider than hip-distance apart.
Bring your arms out to the side in line with your shoulders and keep them rotated externally so that your palms face upwards. Enjoy each breath as you focus on relaxing each part of your body from head-to-toe before releasing into a deeper level of relaxation.
Happy Baby Pose is another great yoga pose to practice before bedtime as it promotes deep relaxation throughout the entire body while also soothing Anxiety and stress. To perform this pose, lie down flat on your back and draw both knees toward the chest while flexing the feet toward the ceiling.
Reach back through your hands to grab onto either side of the soles of your feet or ankles as you root down into your base and draw inward into yourself with each inhalation.
Wind Relieving Pose is beneficial for calming both body and mind while also providing relief from bloating, indigestion, gas pains that could disrupt or prevent sound sleep.
To do this pose correctly, sit on top of a flat surface such as a padded blanket or yoga mat with your spine tall at all times while engaging through the pelvic floor area for support against downward pressure when taking each deep inhale breath or maintaining each comfortable exhale release motion from one end position to another end steady point routine which activates whole heart comfortable meditation within just few minutes manipulations for better restful circulation signal relaxations Finally Legs Up The Wall Pose is well known for its calming effects on both nervous system along with intranasal oxygen flow stress releiving senseable savasana effects powerfull relaxation resulting considerable energy booster instantly throughout entire surrounding realms An effective sleep aid posture, it is achieved by laying on one’s back near a wall pushing up towards it until one’s legs are perpendicular thus suspending above hi/her own head allowing full blood flow along this precious invaluable rewiring process like dreaming circulatory dance steps within few minutes tapping more important signals possibilities comes new burstful visions & wonders events appeared suddenly spreading across beloved monumental spotlight every second counting progressing like volcanic eruption but yet end result will deliver coolest air gently showering soul cleansing in order enchancing greater perspectives As you practice these various poses, you will gain valuable insights that can be used before going to bed every night in achieving good quality slumber without further effort if practiced regularly & repetively reflexive motives common history evolves beyond horizon possibility dreams come true awaken new realms calling much closer attention course work spiritually & mentally no more worries need any assistance guaranteed updated modern ways enable complete lasting solutions successfully finally caught.
Visual Guide to Each Pose
It’s no secret that good sleep is critical for both our physical and mental wellbeing. It can be difficult to wind down and get comfortable enough for a restful night, especially when we might have worries buzzing through our minds. An age-old method of relaxation is yoga and its poses are known to help calm the body and mind in preparation for sleep.
There are many yoga poses which work wonderfully to help you drift off into a deep slumber. Here are six of the most effective poses that encourage better sleep quality:
Child’s Pose (Balasana)
This asana is excellent for calming an overactive mind by releasing tension in the lower back, hips, neck, and shoulders. To perform this pose properly start on your hands and knees on an even surface with your back flat. Lower your chest onto your thighs and extend your arms until it faces outwards beside you on the floor while keeping your palms up.
Next draw your navel towards your spine so that you gently move forward towards the wall behind you, allowing gravity to do its job in stretching out the lower back muscles, hips, and neck. Hold this pose for at least three minutes or as long as you’d like while focusing on each breath taken. Once finished release posture slowly while keeping aware of how your body feels; hopefully completely relaxed after ending Child’s Pose (Balasana).
Legs Up The Wall (Viparita Karani)
This relaxing pose helps relieve stress from all areas of the body due to its effectiveness in restoring circulation around the core by helping reduce lower back pain associated with standing or sitting all day long. One distinct advantage of this pose in comparison to other relaxation postures is participants don’t need a very large area; just find any wall available.
To begin lie down onto one side then swing your legs up onto the wall with only buttock being against it; make sure to adjust uncomfortably if there is pressure placed anywhere else than there should be – modifications can always be done.
Once settled find a comfortable spot to place both arms either near head or chest then close eyes (optionally) along with staying still (ideal) noting overall feeling from tension leaving body from head all the way down legs; sometimes watery-eyes may occur – always normal due to cleanse/release. Remember timing isn’t necessary but somewhere between 5-15 mins keeps benefit & refreshment particularly high if similar bouts done regularly throughout day.
Step-by-Step Instructions for Implementing a Yoga Sequence for Sleep
Yoga is a form of exercise that can be used as an effective means to improve your quality of sleep. To help you get the restful sleep you deserve, here are six yoga poses that can be added to your evening routine to promote better sleep.
The first pose is Uttanasana, or Standing Forward Bend. To do this pose stand on your mat with feet hip-width apart and your toes pointing forward. Bend at the hips while keeping a slight bend in both knees and reach for the floor with your fingertips. Allow gravity to pull your chest toward the floor in order to create length in the spine. Hold this posture for 45 seconds before releasing and gradually returning to standing position.
The second pose is Salambasana, or Child’s Pose. This pose will relax all the muscles of the body while promoting deep breathing. Start on hands and knees, allowing your torso to fold over thighs while extending arms and hands forward along the ground. Rest this way for up to one minute, allowing yourself to release any tension lingering inside.
The third pose is Viparita Karani, or Legs Up the Wall Pose. This one is simple and can be done from virtually anywhere-all it requires is a wall.
Sit on the ground next to a wall then turn onto your side so that head and shoulder rest against it, legs extended up onto the wall surface. Hold this pose for one minute before releasing out slowly and rolling onto back in Savasana (Corpse) Pose for five minutes or longer if desired.
These simple yoga poses will not only reduce stress levels but also support healthy circulation throughout body needed for quality sleep all night long. Try implementing them into your evening routine as part of an effective regimen you use every day for restorative restorative slumber each night and every morning feeling refreshed and energized upon waking up.
Childs Pose
The Child’s Pose is an incredibly calming pose often seen as the resting pose in yoga classes. To do the pose, start by sitting on your heels, with your big toes touching and your knees spread wider than hip-width apart. Sit up tall and begin to lean forward, folding at your hips until you rest your forehead and chest on the floor.
As you do so, extend your arms out in front of you. This relaxing pose elongates the spine allows deeper breathing which can help decrease anxiety and non-necessarily related stress that can interfere with sleep.
Cobra Pose
The Cobra Pose helps to realign the spine and bring mobility to it. Start by lying face down on a firm surface. Place your hands under shoulders and press into the ground, take a big inhalation and lift your head off the ground followed by slowly lifting the chest off of the ground as well.
Taking this extra breath helps coordinate better body alignment while taking a deep breathe draws from breaths promote relaxation effect when getting ready for sleep. To take it a step further you can use resistant bands to provide extra stretch for hamstring flexibility adding more comfort when finally lying down for bedtime.
Savasana
Savasana or Corpse Pose is done lying flat on your back at end of every yoga practice allowing for full relaxation Let’s be honest, who isn’t feeling sleepy after two poses? Shifting our attention inward creates better mindful awareness helps being released from day’s burdens.
Studies have found it very helpful in reducing cortisol levels (stress hormone) letting all muscle tension fade away that may have been accumulated through-out day’s activities. Savasana lets our bodies fully relax lowering blood pressure increasing quality of deep sleep essential for optimal functioning next day.
Legs Up the Wall Pose
Legs up the Wall Pose, or Viparita Karani in Sanskrit, is an incredibly relaxing restorative yoga pose that can help reduce stress and induce peaceful sleep. This pose is a simple but powerful way to release tension from the legs and lower back, improve circulation, calm the mind, and move stuck energy through the body; all of which can help to prepare your body for deep sleep.
To get into Legs up the Wall Pose begin by sitting on a wall with your buttocks against the wall and your legs extended in front of you. Swing your legs up against the wall so that you are lying flat on your back with your legs straight up in the air. You can support this pose by placing blocks under each knee or keeping a slight bend in your knees if necessary.
Hold this pose for anywhere from 3-20 minutes while softly focusing on deepening your breath with each exhale. Once you are done allow yourself to lie in Savasana (or Corpse Pose) for a few moments before getting off of the floor.
Legs Up the Wall Pose is a really easy yet effective way to wind down after a long day as it not only relaxes our physical body but it also quiets our mind. For those who struggle with insomnia it is especially beneficial as it helps to reduce anxiety and create balance in both our minds and bodies which allows us to drift off into peaceful sleep more easily.
Taking time each day-or night.-to practice Legs Up The Wall Pose will greatly improve overall well-being both mentally and physically – leaving us feeling better rested each morning.
Reclined Bound Angle Pose
Reclined Bound Angle Pose, also known as Supta Baddha Konasana is a truly restorative yoga pose that can help relax the body and mind. The main benefit of this pose is to open up the hips and improve overall circulation in the body. This can be done from either lying on your back or sitting in a comfortable position.
To begin, draw the soles of the feet together, allowing them to drop away from each other however far feels comfortable. Then use props like blocks or blankets under your torso and your head should you feel more comfortable with added support. Settle into the pose with long deep breaths for several minutes and allow yourself to sink deeper into relaxation.
Child’s Pose
A Yoga classic, child’s pose is incredibly comforting and calming for those looking to improve their sleep cycles. This pose releases tension in the back, neck, shoulders, opens the hips and relieves stress throughout the body. Depending on your flexibility level and preferences you can do child’s pose with bent or outstretched legs in order to find a comfortable fit for your body.
Try placing a bolster or block between your thighs if doing this poses causes any discomfort in the hips or lower back. Allow yourself time to settle into one area at a time; beginning with elongating through your spine and then focusing on softening any area that might not feel completely relaxed yet before settling into breathwork for even greater benefits of this calming posture.
Legs Up The Wall (Viparita Karani)
Restoring blood flow from one of our peripheral parts (lower legs & feet) towards our heart works magnificently relaxing anything that was tensed before so we could finally fall asleep quickly&relaxedly as during Legs Up The Wall-Viparita Karani pose (LUTW).
This restorative posture is ideal after round of activities because it replenishes energy levels by allowing blood to flow back to where it was needed more: purifying help from physical exhaustion while leading us into sweet dreams with its calming potential – which strengthens entire alignment providing sensation of relief overall-.
Perfect reward for after day activities.
A thick mat should work well as bedding & extra support may come from bolsters/blocks for personal comfort but just make sure space will suffice LUTW’s width which usually requires some blocking against walls using pillows/ cushioning items placed all around its perimeter before starting session/ideally when exercise concludes naturally place same blocked items towards safe boxing effect assisting free flow & access Comfortably welcomed state easily arising from such peaceful practice.
Witness marvels LUTW poses has under its hood connecting us even further beyond.
Supported Bridge Pose
The Supported Bridge Pose is an excellent way to improve the quality of your sleep. By lying flat on your back and raising your hips into the air, you’re allowing for a full stretch of your core and spine – both important for reducing tension in the body and calming the mind. You can increase this effect even further by propping up a block or another prop behind your lower back during the pose.
This will provide a feeling of support to help you relax even more. It also gives a restorative quality that further aids in improving sleep quality. Additionally, those who suffer from poor digestion can benefit from incorporating the Supported Bridge Pose as it helps promote balance in the abdomen due to its mild pressure against the abdominal walls.
Child’s Pose
Another great yoga posture for aiding sleep is Child’s Pose. Not only does this pose provide immediate relief due to its ability to compress and stretch key areas of our torso, but it also gives a sense of safety due to its fetal-like shape. This can be beneficial for those with anxiety or stress related insomnia as it relieves feelings of agitation and fretfulness that often prevent relaxation before bedtime.
Cobra Pose
The Cobra Pose is known for its energizing effects so many may not think of it as a yoga pose helpful for sleeping; however, many find that initiating just two or three Cobra poses prior to rest can actually lead to better sleep. That’s because this posture targets tight muscles in the chest that are commonly attributed with insomnia due to shallow breathing, which affects relaxation signaling in the brain.
In doing so, this pose increases circulation in targeted areas such as lower abdomen allowing more oxygenated blood flow throughout our bodies leading us into deeper sleep states throughout our restful nights slumber. Also important when engaging this particular pose is engaging awareness on where there may be tightness or difficulty breathing releasing these holding patterns upon completion promoting balance within both mind and body assisting us toward restful nights sleep.
These are just three recommended postures and while practice of any one individual pose could assist with bettering sleep quality an entire series carefully tailored towards aiding those whose goal lies toward improved resting peace could be incredibly beneficial overall leading one on their journey towards peaceful slumber each night.
Corpse Pose
The Corpse Pose, also known as Savasana, is a meditative posture that is often done at the end of most yoga sessions. It allows your body and mind to settle into a deep relaxation, helping to relax tense muscles and calming the mind. When practiced before bed, it can help you clear your mind of intrusive thoughts and prepare for sleep. Begin in a comfortable seated position with eyes closed.
As you let yourself soften into gravity, slowly start to move your body from head to toe-letting go of any tension and allowing the breath to gently guide every movement. Once your body is in a comfortable resting position with legs stretched out and shoulder relaxed, allow yourself to fully surrender into the softness beneath you while encouraging an inward focus.
Enjoy this sense of stillness for up to five minutes – or longer if desired – and emerge feeling more balanced physically, emotionally, and mentally.
Legs up the Wall Pose
Legs up the wall pose is another great pose for dreaming off peacefully into slumber land. The therapeutic pose helps ease lower back pain by taking pressure off it while calming nerves throughout the body. Start by laying on your back near a wall with hips as close to the wall as possible then gently swing your legs up around 90 degrees onto the wall so that they are now parallel with it.
Allow arms to rest comfortably at sides or stacked palms up above head if desired then simply savor feelings of tranquility for several minutes. Feel free to even add an eye pillow or bolster under hips for deeper release which can be enormously beneficial in aiding restful sleep later on in the night.
Reclining Bound Angle Pose
Reclining Bound Angle Pose (Supta Baddha Konasana) is a gentle restorative pose that helps induce relaxation in order to facilitate more restful nights sleep.
To practice begin seated with soles touching each other & knees splayed out wide like diamond shape; prop up if needed as comfort level dictates using pillows or blankets underneath body before lying back slowly over time finding total melting/softening into props holding space beneath weight of body parts letting go completely slow breaths circulating energy coursing through channels Setting timer(s) optional helping ease curiosity & intention knowing when essential restoring/supportive posture has been completed ; Reclining Bound Position serves perfectly well both during daytime practices or directly before bed nights when seeking goals deeper rest quality healthily achieved.
Conclusion
Even though it is recommended that everyone get a minimum of seven hours of sleep, many people are only able to achieve five or six. Getting enough quality sleep can be difficult when there are many different factors in play. Taking a holistic approach to wellness can help promote better sleep quality. This includes not only forming a good bedtime routine, but also incorporating yoga poses that can help relax and calm the body.
Incorporating the six yoga poses mentioned can be a great way to begin your journey towards better sleep quality. Ustrasana, Child’s Pose, Janu Sirsasana, Setu Bandha Sarvangasana, Balasana and Savasana will all help you relax your mind and body, reducing stress levels and creating the necessary conditions for restorative sleep.
All of the poses can be done at home; no prior experience or instruction is needed. It is important to remember when doing any yoga pose to stretch within comfortable limits and to not overdo any one pose – working smarter as opposed to harder will ensure safety during your practice without sacrificing efficiency.
As with any other wellness practice it is best when attempting these poses take them slow with conscious breathing and relaxation being top priority during each pose. Also include some warm-up stretches before attempting any more advanced movements in order to warm up the body safely an effectively to prevent injury make every effort count towards your goal. By taking this balanced approach you’ll soon find yourself able to enjoy deeper more restful sleeps on a regular basis.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
