Yoga for Sleep: The Best Poses for Relaxation
Sleep is essential for an individual’s physical, mental and emotional wellbeing, yet many of us struggle with getting the full restorative rest we need at night. Coupled with a focus on stress reduction, yoga practice can help improve sleep in healthy individuals, and is especially beneficial for those with insomnia, or initial and middle insomnia. While there are many yoga poses for sleep, there are some which will prove most beneficial when it comes to catching a quality night’s zzz’s.
These poses are very gentle, and can be done in the evening, anywhere from thirty minutes to an hour before retiring to your bed. Please remember to use a light blanket or the wall as a support for your poses, if needed.
The following are the best poses which offer you a deeper level of relaxation that can be soundly translated into an uninterrupted, restful sleep. Ready for some yoga for sleep? Don’t forget to breath deeply into each pose and stay relaxed as long as possible.
Paschimottanasana (Seated Forward Bend)
This pose is excellent for calming your nervous system and relieving tension on the neck and shoulders, often caused by stress. It helps stretch the spine, hamstrings, calves and hips and aids in improving digestion.
Sit with your legs stretched out in front of you. With an erect spine, reach your arms out in front and take deep breaths. Begin to fold your torso forward, and continue to reach for your toes with your hands. With each inhale, try to stretch longer, and with each exhale, fold deeper. Hold this pose for at least five breaths and then come back up on an inhale.
Adho Mukha Svanasana (Downward-Facing Dog)
This pose is great for eliminating tiredness and low energy and a great way to relieve any tightness in the body. It stretches the entire body including your spine, shoulders and hamstrings.
Start on all fours and jump your feet back behind you as this would make a triangular pose (like an inverted mountain). Reach your tailbone up to the sky and slide the shoulders away from your ears. Tuck your chin to your chest and keep your legs straight, with your feet a few inches apart. Hold this position for five deep breaths.
Balasana (Child’s Pose)
This is a calming pose, ideal for relieving stress and fatigue. It helps to relax your torso, hips and thighs.
Start on your knees with your big toes touching. Sit your hips back onto your heels. Let your body melt down into your thighs, and take a few deep breaths. Reach your arms forward and keep them alongside your head on the ground.
Additional Poses For Sleep
- Viparita Karani (Legs Up The Wall)
- Malasana (Garland Pose)
- Uttanasana (Standing Forward Bend)
- Savasana (Corpse Pose)
- Supta Baddha Konasana (Reclined Bound Angle Pose)
- Marjariasana (Cat Pose)
Conclusion
Yoga is the perfect solution for an uninterrupted, peaceful sleep. With these poses, you can rest assured of a more restful night time. Have fun with these poses for a better well-being!