Do you have trouble falling asleep at night? Are you tossing and turning, trying desperately to get comfortable? If so, yoga may be able to help. Yoga is a great way to relax the body and mind, and can help you fall asleep faster. In this blog post, we will discuss six yoga poses that are perfect for promoting better sleep. So if you’re looking for a more restful night’s sleep, give yoga a try!
How does yoga help you sleep better?
Yoga can help you sleep better in several ways. First, it helps to relax the body and mind. This is because yoga involves deep breathing and mindfulness. When you focus on your breath and being present in the moment, it can help to calm the racing thoughts that may be keeping you awake at night. Yoga also helps to stretch and release tight muscles. This can lead to improved circulation and relaxation of the nervous system, both of which are important for a good night’s sleep. Finally, yoga promotes balance in the body. When your body is in alignment, it is better able to rest and heal. This can lead to improved sleep quality overall.
How often do you need to practice yoga for improved sleep?
You don’t need to practice yoga every day to see improved sleep. In fact, just a few minutes of yoga before bed can make a big difference. However, if you’re looking for more long-term results, aim to practice daily. This will give you the best chance of seeing significant improvements in your sleep quality.
1. Wide Knee Child's Pose (Balasana)
The wide knee child’s pose is a great yoga pose to help you relax and fall asleep. It is a gentle, restful pose that can be done by anyone, regardless of experience or flexibility level.
- Start on all fours with your hands directly below your shoulders and your knees hip-width apart.
- Spread your knees out while keeping your big toes touching.
- Sit back on your heels and lower your torso down between your legs.
- Extend your arms in front of you, resting your forehead on the mat.
- Hold for at least 1 minute, then slowly release and return to all fours.
2. Janu Sirasana (Head To Knee Pose)
This pose is great for relaxation and promoting sleep. It stretches the back, hips, and thighs while also calming the mind.
- Sit on the floor with your legs straight out in front of you.
- Bend your left knee and bring your foot to rest against your right inner thigh.
- Inhale and stretch both the hands and upper body upwards.
- Slowly exhale and lean forward, and hold your right foot.
- As you exhale, lengthen your spine and fold forward over your leg.
- Hold for five to eight breaths then repeat on the other side.
3. Viparita Karani(Legs Up The Wall Pose)
Legs up the wall pose is perfect for when you’re feeling restless or anxious. It helps to calm the mind and relax the body. Plus, legs up the wall is really easy to do!
- Find a clear wall space and sit with your hips next to the wall.
- Now Lie on your back and swing your legs up against the wall.
- Your butt should be close to the wall with your legs at a 90-degree angle.
- If this is too intense, you can scoot away from the wall slightly.
- You can also place a pillow under your lower back for support.
- Stay in this pose for five to 20 minutes, letting all your worries drift away.
- If you have high blood pressure do this pose for only five minutes.
4. Supta Baddha Konasana (Reclining Bound Angle Pose)
This yoga pose is perfect for stretching the hips, which can help to relieve tension and promote a good night’s sleep.
- Start by lying down on the back with your knees bent and feet flat on the ground.
- Bring the soles of your feet together and let your knees fall open to the sides.
- Use your hands or place a yoga strap around your legs just above the ankles.
- Gently pull your legs towards you, keeping your lower back pressed against the floor.
- Keep your hands on the side.
- Stay in this pose for five to ten minutes, then release and allow your legs to fall open to the sides.
5. Savasana (Corpse Pose)
The corpse pose is the perfect way to end your yoga practice. It’s a calming and relaxing pose that helps to release stress and tension from the body. If you have insomnia then this pose can be of great help.
- Lie down on your back with your legs slightly apart and arms at your sides, palms up.
- Close your eyes and allow your body to completely relax.
- Take a few deep breaths, then let go of all thoughts and feelings.
- Focus on your breathing. Watch your breath and slowly feel the stiffness and tension of body oozing away with each exhalation.
- If your thought drift, bring it back on your breath.
- Stay in this pose for five to 20 minutes.
- When you’re done, slowly roll onto your side and use your hands to help you up.
6. Nadi Shodhana (Alternate Nostril Breathing)
This breathing exercise is great for calming the mind and promoting sleep. It is also said to help relieve stress and anxiety.
- Sit in a comfortable position with your spine straight.
- Place your left hand on your lap, palm up.
- Use your right thumb to close your right nostril.
- Inhale through your left nostril.
- Then use your ring finger to close your left nostril and release your right thumb and exhale from the right nostril.
- Inhale through the right nostril and then close it off with the right thumb.
- Release the ring finger from the left nostril and exhale out of the left side.
- This is one round of alternate Nostril Breathing. Do this for five minutes.
If you’re having trouble sleeping, yoga can be a great way to help you get the rest you need. These six yoga poses are perfect for promoting better sleep and relaxation. Give them a try tonight and see how they help you get a good night’s sleep!