Four Yoga Poses to Help You Sleep Better

yoga poses, better sleep
Photo credits: Dr. Swamy Venuturupalli, MD, FACR, Practice with Kris, Gotta Joga/YouTube.

by Sarah Cummings

Are you trying to find something to help you get  better sleep at night? Consider yoga. Yoga has been around for centuries. It’s a fantastic source of various benefits for people, whether they choose to adopt it in their everyday lives or to overcome some type of ailment.

Just like choosing a smoothie, the attraction yoga has is that it is simply so all-encompassing and has something to suit all ages and abilities. What’s more, yoga is a great way to unwind not just your body but your body too.  

There are plenty of natural remedies to help you enjoy a more serene mind state and relaxed body that comes as part and parcel with the stresses and strains of a busy day to day schedule. One of those options is, of course, yoga, so, take a look at our restorative yoga poses to help you get deeper sleep.  

Don’t Forget to Breath

Before you get stuck into our chosen poses, it’s important to highlight that getting your breathing right while taking part in yoga is a vital element for an effective session. Focusing your attention on how you breathe as you go through all of your yoga poses will help to keep you nice and relaxed at the same time as keeping you in a calm state both during and after your practice.

So that you are able to breathe correctly, you must first begin to inhale steadily through your nose, then open your mouth and exhale smoothly and slowly. Repeat several times, then close your mouth, but allow the back of your throat to stay in the same shape it was when your mouth was open as you exhale through the nose.

Child’s Pose

child's pose yoga, better sleep

Child’s pose is a well-recognised pose, is simple to perform, and as such, is enjoyed. This helps people performing this pose to effectively become more relaxed in body and calm in mind. It’s all about reduction here; feel the stress and tension leave your body.

Start the pose by having your body facing the floor (imagine being in a fetal position). With your knees and hips bent, and your shins remaining on the floor, rest your chest on the knees.

Stretch your head forward towards the ground; you can allow your forehead to touch the ground if you want to.

Finally, stretch your arms forward in front of the head to complete the pose. Alternatively, you can have place your arm stretched back towards the feet.

Supported Reclining Twist

yoga poses, better sleep

To perform this pose, you must first lie flat on your back. Next, bend both legs at a 90-degree angle and allow for them to fall to your right.

While your knees are stacked and your hips are level, simply slide either one or two pillows between your thighs. Follow this by extending your arms straight out at shoulder level while turning your head to the left.

Keep your eyes closed and both your stomach and jaw relaxed as you let yourself concentrate on feeling the breath flow right the way up into your collarbones. Don’t rush to switch position; you can stay for as long as you’d like before switching sides, but when. You do, just twist to the left and turn your head to the right.

You can pair the advice so far, and below with that from The Sleep Advisor, who can provide you with information on a host of sleep-related subjects, such as the best mattress and pillows for optimum sleep.

Legs Up the Wall

yoga poses better sleep

A very gentle but effective pose that works its natural magic to help ease feelings of anxiety while also relieving and stretching your lower back and legs.

Lie on your back, extend your legs up and then move your buttocks to nestle in against the wall to create a 90-degree angle. Let yourself relax in the pose while placing your hands on your belly.

You can hold this pose for anything from one to fifteen minutes.

Corpse Pose

yoga poses for better sleep

A pose that can be enjoyed by a yogi or yogini at any level, the corpse pose is an effectual way of relieving your muscles from the stresses that build up throughout the day. What’s more, it provides an all-embracing relaxation experience post-pose.

You can expect to enjoy a soothed mind, lessened levels of anxiety, improved sleep and an aid for depression through performing the corpse pose too.

Lie flat on your back with your heels spread roughly shoulder width apart, with your arms resting on the floor a few inches away from the body – palms facing up.

Remain in this position for up to three minutes.

Many of these poses are not only a super for restorative sleep, they are great for people with stress, back pain, and high blood pressure as well. Namaste!

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Message from Sarah Cummings: I began my yoga journey many moons ago but found a love of writing about my yoga experiences and the benefits of sharing what I’ve learnt around five years ago. I enjoy having this privileged opportunity to use my own personal experiences and knowledge with anyone and everyone who’d like to take it on board and grow from it.

I have had the good fortune to have a long and spiritual background in yoga, and I feel as though this pairs perfectly with my passion for healthy eating and leading an active lifestyle. It’s these things in my life that allow me to love the life I live.

When I’m not practicing yoga and experiencing new foods, I’m thinking of ways to develop my writing and how I can help others to grow and learn. When I had a spare morning, you can catch me gazing at sunrises from different places on the planet!

They say to live your best life, and I wholeheartedly feel that when I’m writing to help others, I’m on the path to fulfilment, and therefore living my best life.

Other articles about sleep: 

Resorts launch new sleep programs

Top 10 Foods to Help you Sleep Better 

Dr. Daniel Cosgrove of the Wellmax Center on What You Need to Know to Get a Better Sleep