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10 Yoga Poses for a Better Night's Sleep: The Ultimate Guide to Sound Slumber


Photo by Jonathan Fink on Unsplash
Photo by Jonathan Fink on Unsplash

Getting a good night's sleep isn't always easy, especially when stress and anxiety keep you awake. But there's a natural way to help you unwind and drift off to sleep - yoga. Practicing certain yoga poses can help to reduce stress and promote relaxation, which can lead to a better night's sleep. Here are some of the best yoga poses to improve sleep:


1. Child's Pose (Balasana) This gentle pose can help you relax and calm your mind. Begin on your hands and knees, with your big toes touching and your knees spread wide. Sit back on your heels and fold forward, resting your forehead on the floor. Extend your arms in front of you or alongside your body. Hold the pose for 5-10 breaths, focusing on your breath and releasing any tension in your body.


2. Standing Forward Fold (Uttanasana) This pose helps to release tension in the hamstrings and lower back, which can help reduce stress and aid in relaxation. Begin standing with your feet hip-width apart. Exhale and fold forward, reaching your hands toward the ground or holding onto opposite elbows. Relax your head and neck, and hold for 5-10 breaths.


3. Legs Up the Wall Pose (Viparita Karani) This relaxing pose promotes relaxation, calms the nervous system, and can help improve circulation. Lie on your back next to a wall, scoot your hips close to the wall, and extend your legs up the wall. Rest your arms by your sides or place your hands on your belly. Hold for 5-10 minutes, focusing on your breath and letting go of any tension in your body.


4. Reclining Bound Angle Pose (Supta Baddha Konasana) This restorative pose opens the hips and helps relieve stress and anxiety. Start lying on your back with your knees bent and the soles of your feet touching. Lower your knees out to the sides, as if making a diamond shape with your legs. Place your hands on your belly or rest them at your sides. Hold for 5-10 minutes, breathing deeply and allowing your body to relax.


5. Forward Fold with a Block (Uttanasana with a Block) This is a variation of the standing forward fold that allows for deeper relaxation and release of tension. Start standing with your feet hip-width apart, holding a yoga block in front of you. Exhale and fold forward, placing the block on the ground directly underneath your head. Allow your head to rest on the block and hold the pose for 5-10 breaths.


These yoga poses are excellent for promoting relaxation and reducing stress, which can often be the culprit for a night of interrupted sleep. Practicing these poses before bed can help you get to sleep faster and promote deeper, more restful sleep. Incorporating yoga into your daily routine can also help manage anxiety, reduce stress levels, and improve overall health and well-being. Whether you're a seasoned yogi or new to the practice, these yoga poses are a wonderful way to promote relaxation and improve the quality of your sleep. So roll out your yoga mat, and say "Namaste" to a better night's sleep.

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