Are you experiencing distressed nights and waking up feeling exhausted? Do not worry, you are in good company. Stress & anxiety and the disturbed state of the mind are the main reasons for sleeping problems. The great news? Yoga is an all-natural and extremely effective way of relaxation made possible by the fact that it relaxes the mind, relieves you from physical tension, and puts your body into a deep rest mode.
Relieving stress through these yoga poses before sleep is achieved when the body starts to lower its cortisol levels (the stress hormone), thus the person becomes more aware of the thoughts and feelings that the mindfulness technique is focusing on which in turn results in the calmness of the body and mind. Whether it be insomnia, anxiety, or if you merely desire quality sleep, these five yoga poses of bedtime can be used to improve your sleep by helping you relax.
The 5 Best Yoga Poses for Sleep
1. Child’s Pose (Balasana) – The Ultimate Stress Reliever
How It Helps:
The Child's Pose position acts as a deeply restorative practice that calms your nervous system while easing lower back tension and helping to relieve anxiety. This yoga position stands out among bedtime routines for its exceptional ability to reduce stress.
How to Do It:
- Place yourself on your mat by kneeling with your big toes touching and resting your rear on your heels.
- Put your hands forward and bend down until your forehead touches the mat.
- Take deep breaths so you can feel your body unwind with every exhale.
Hold for: 1-3 minutes
Wear This: When practicing yoga you need comfortable clothing so loose breathable flared yoga pants enable a full range of motion during stretches.
2. Legs Up the Wall (Viparita Karani) – A Natural Sleep Aid
How It Helps:
This yoga position stands out as a powerful tool against insomnia because it boosts circulation while reducing leg fatigue and calming the nervous system. This pose works well for individuals who experience long periods of sitting or standing at work.
How to Do It:
- Sit sideways against a wall before lying back and raising your legs upwards.
- Let your arms rest on both sides of your body while keeping your palms turned upward.
- Shut your eyes and concentrate on taking slow deep breaths.
Hold for: 5-10 minutes
Pro Tip: You can perform this pose most effectively while wearing comfortable gym shorts or a yoga dress which allows full freedom of movement.
3. Reclining Bound Angle Pose (Supta Baddha Konasana) – Deep Relaxation
How It Helps:
This gentle pose helps to open up the hips while reducing stress and enabling deep relaxation. This pose serves as an ideal solution for settling a restless mind before bedtime.
How to Do It:
- Position yourself face-up and unite the soles of your feet while allowing your knees to extend outward.
- Rest your hands on your stomach or extend them out to each side.
- Focus on slow, deep breathing.
Hold for: 3-5 minutes
4. Standing Forward Bend (Uttanasana) – Let Go of the Day’s Stress
How It Helps:
It is a gentle inversion that increases blood flow to the brain, relieves tension, and calms the mind. It’s also a terrific stress and anxiety releasing yoga pose.
How to Do It:
- Stand with your feet spread so that the distance between your feet is approximately equal to the distance between your hips.
- Fold forward at the hips so that your upper body hangs loosely.
- Relax your neck, and if necessary slightly bend your knees.
Hold for: 1-2 minutes
Wear This: A gym tee for men or flared yoga pants for extra comfort.
5. Corpse Pose (Savasana) – The Ultimate Sleep Booster
How It Helps:
One of the most powerful yoga poses for sleep is Savasana because the body and mind truly relax, and help them transition into complete sleep. It is a great pose for going from wakeful to sleep.
How to Do It:
- Lay on your back and keep your legs spread apart narrow and arms at your side.
- Take slow deep breaths while you close your eyes.
- Blank out whatever tension there might be in your body and let your body sink in relaxation.
Hold for: 5-10 minutes
Tip: Wear a soft, breathable yoga dress or cozy gym shorts for ultimate relaxation.
Additional Tips for Yoga and Better Sleep
- Dim Lights: Dimming lights, soft music, or even essential oils like lavender can help create a relaxing atmosphere.
- Deep Breathing Practise: Make it a daily practice, yoga poses for stress and anxiety routine to pair with very slow, deep breathing for maximum relaxation.
- Practicing yoga daily may train your body to relax more easily at night.
Final Thoughts
Yoga for stress and anxiety relief can help you sleep if you are having trouble falling asleep or staying asleep. Every one of these sleep yoga poses is designed to help reduce stress, promote relaxation, and improve sleep overall.
Therefore, if you are unable to sleep at night, roll out your mat, take a deep breath, and do yoga for better sleep so it can work its magic for you!
🌙 Sweet dreams! 🧘♀️✨
FAQs on Yoga for Better Sleep
1. Can yoga help with insomnia?
Absolutely! Stress relief yoga poses help calm the nervous system, relax the body, and promote deep sleep. Many people who practice yoga for stress management report improved sleep quality.
2. How long before bed should I do yoga?
It’s best to practice yoga for sleep about 30-60 minutes before bedtime. This gives your body time to transition from wakefulness to deep relaxation.
3. What’s the best breathing technique for sleep?
Deep belly breathing (diaphragmatic breathing) and alternate nostril breathing (Nadi Shodhana) can slow your heart rate and calm your mind, making it easier to fall asleep.