Struggling to fall asleep or stay asleep can be frustrating, especially when stress and restlessness take over. Yoga provides a gentle way to naturally soothe both the mind and body. That guides you toward deep relaxation. Incorporating gentle yoga poses into your nighttime routine can establish a calming ritual that effortlessly guides your mind and body toward a restful, rejuvenating sleep.
Why Yoga Helps with Sleep
Yoga promotes sleep by calming the nervous system and reducing stress. The slow, deliberate movements and deep breathing involved in yoga activate the parasympathetic nervous system, signaling to your body that it’s time to unwind. When practiced regularly, bedtime yoga can help improve both the quantity and quality of your sleep.
6 Yoga Poses to Help You Sleep Better
- Child’s Pose (Balasana): Child’s Pose is a comforting, restorative pose that stretches the back and hips while encouraging deep relaxation. Begin by kneeling on the floor, sitting back onto your heels, and extending your arms forward. Rest your forehead on the mat and take slow, deep breaths. This pose helps release tension and creates a sense of calm. That is making it perfect for your bedtime routine.
- Legs Up the Wall (Viparita Karani): This pose is known for its ability to relax the body and calm the mind. By elevating your legs, you improve blood circulation and reduce any swelling from standing or sitting all day. Lie on your back and scoot your hips close to a wall, then extend your legs upward against it. Close your eyes and focus on your breathing. Hold this pose for 5-10 minutes to feel fully relaxed.
- Reclining Bound Angle Pose (Supta Baddha Konasana): Reclining Bound Angle Pose gently opens the hips and soothes the mind. Lie flat on your back and bring the soles of your feet together, allowing your knees to drop out to the sides. Place your hands on your belly or extend them out to the sides. This gentle pose is effective for relieving stress and promoting relaxation.
- Standing Forward Bend (Uttanasana): A forward bend is a great way to release tension, especially in the back and shoulders. Stand with your feet hip-width apart, fold forward from your hips, and let your arms and head hang freely. You can bend your knees slightly for comfort. This pose encourages blood flow to the brain and stretches the hamstrings, helping to relieve stress and quiet your mind.
- Cat-Cow Stretch (Marjaryasana-Bitilasana): The Cat-Cow sequence is a gentle way to release tension in the spine and prepare your body for rest. Begin on your hands and knees in a tabletop position. Inhale as you arch your back and lift your chest (Cow Pose). Exhale as you round your back and tuck your chin (Cat Pose). Repeat this movement slowly, focusing on your breath, and feel the tension melt away.
- Corpse Pose (Savasana): End your yoga session with Savasana, the ultimate relaxation pose. Lie flat on your back with your arms at your sides, palms facing up. Close your eyes and let your body sink into the mat. Focus on releasing every bit of tension from your muscles and quieting your mind. Stay in this pose for 5-10 minutes to fully relax before heading to bed.
Tips for a Better Night’s Sleep
- Stick to a Routine: Practicing yoga at the same time each night can train your body to recognize when it’s time to wind down.
- Focus on Your Breath: Deep, slow breathing helps activate your body’s relaxation response, signaling that it’s time for sleep.
- Create a Calm Environment: Dim the lights, play soft music, or use calming essential oils like lavender to enhance your relaxation.
Including these yoga poses in your nightly routine can help you easily unwind from the day and prepare for restful sleep. Over time, you’ll notice a difference in your ability to unwind and drift off more easily. Peaceful sleep is within reach when you embrace the calming benefits of yoga.
