Yoga for Better Sleep

Last Updated On September 17, 2021

Do you know even your yoga can help you to sleep? If your answer is no, read carefully. Let's see how yoga helps you for a good sleep. 

Yoga is a gentle and restorative way to end your day without any stress. A journal said that over 55% of people who did yoga found that it helped them get better sleep. Over 85% said yoga helped reduce stress and help them to keep their mind relax. 

yoga for better sleep

Practice these five yoga poses at the end of the day; right before bedtime, staying in them for 3 to 5 minutes at a time, definitely brings your breath returns to normal. Use your Ocean Breath in each pose because it is most suitable for these poses. They help you to relieve tension and stress. The more you practice these poses regularly, the more likely you will get a good night's sleep. 

Waterfall Pose (Viparita Karani)

Elevating your feet on a sofa or chair may be your go-to method for allowing your feet to rest. Putting your legs up at a 90-degree angle against a wall, on the other hand, is what allows your body to recoup and recover. It returns blood to the heart and promotes lymphatic fluid circulation, and relaxes your body. It will help you to a night of perfect sleep. 

Waterfall Pose (Viparita Karani)

How to Do - 

  • Begin by lying on your back with your knees bent and your feet close to your body. 
  • Push through your heels, lift your body into bridge pose, and send the front of your body towards the sky. 
  • A block (or two blocks) should be placed beneath your sacrum, the flat part of your lower back. 
  • Trust the blocks beneath you and gently lift your legs off the ground, sending them upward. 
  • Open your palms to the side of you, close your eyes, and sink your legs back towards your body, feeling heavy and supported.

how to do Waterfall Pose ,Viparita Karani

Child's Pose (Balasana)

Child's pose is an easy pose that you can do even in your bed. Your internal organs are massaged in Child's Pose. It is relaxing because it relieves tension caused by daily movements by opening your hips and elongating your back. Child'sChild's pose also cleans oxygen circulates your body, restoring your energy by allowing you to breathe deeply, which helps you a lot for good sleep. 

Child's Pose (Balasana)

How to Do - 

  • Kneel on the floor, toes together and knees hip-width apart. Place your palms on the tops of your thighs. 
  • Lower your torso between your knees as you exhale. 
  • Extend your arms parallel to your torso, palms facing down. 
  • Relax your shoulders and look down at the ground. Stay in the pose for as long as you need to.

how to do Child's Pose (Balasana)

Reclining Bound Angle Pose (Supta Baddha Konasana)

This pose helps stimulate abdominal organs such as the ovaries, prostate gland, bladder, and kidneys. Also, this enables the heart and improves circulation in general. Reclining Bound Angle Pose helps you get a good sleep and aids in the relief of stress, mild depression, menstruation, and menopause symptoms.

reclining bound angle pose (supta baddha konasana)

How to Do - 

  • Place a bolster at the base of your sacrum and a folded blanket on it toward the far end, starting from a seated position. 
  • Bring the bottoms of your feet together and bend your knees. Lie back on your bolster and place your head on the blanket to elevate your head above your heart.
  • Relax the muscles in your legs, shoulders, and neck. Hold this position for 10–15 breaths. 
  • Bring your knees together with your hands, then slowly roll off the bolster onto one side. Keep your bolster and blanket in place.

how to do reclining bound angle pose

 Lizard Pose (Utthan Pristhasana)

Lizard Pose is also a good pose for improving blood circulation and relaxing your mind by reducing stress and tension. In addition, Lizard Pose is an excellent stretch for the hip flexors, hamstrings, and quadriceps. Incorporating this pose into your regular yoga practice increases hip flexibility and leg muscle strength.

lizard pose,utthan pristhasana

How to Do - 

  • Begin in Downward Dog on all fours, keeping your feet hip-width apart, and your chin tucked under your chest. 
  • Step forward with your right foot to the outside edge of your right hand, forming a lunge position. 
  • Lower your left knee to the ground and press your hips into the floor, keeping your arms and back straight. 
  • Lower onto your forearms gradually, keeping your back flat and your head in line with your spine. 
  • As you straighten your left leg, press up onto the ball of your left foot. Hold the pose for a few seconds before repeating on the other side.

how to do lizard pose

Head of the Knee Pose (Janu Sirsasana)

By engaging in this pose, it will help you to calm your mind and relieves menstrual discomfort. It will help you to get a perfect sleep at night. In addition, the Head of the Knee Pose allows you to stimulate your digestion, kidneys, and liver and stretches your hips, back of the body, and groins.

head of the knee pose (janu sirsasana)

How to Do -

  • Sit with your legs straight out in front of you.
  • Bend your right knee and place your right foot against the inner thigh of your left leg, relaxing the knee down.
  • Flex the left foot, press the top of the thigh down, lengthen the spine, and raise your arms to either side of your head as you inhale.
  • As you exhale, rotate your upper body slightly to face the left leg and then fold forward from the hips.
  • Maintain a long spine, an open chest, and relaxed shoulders.
  • Put your hands down to frame your left leg, or grab your ankle or foot.
  • Hold your breath for 5 to 10 seconds and inhale as you come out of the pose. 

how to do head of the knee pose,janu sirsasana

In this modern world, everything is out of control. People work like machines, and they haven't any time to relax. Unfortunately, as a result of this, people forget to get their sleep on time. It causes a lot of health issues in our life.  

Try to practice these yoga poses, and it will help you make a night of good sleep by ignoring all your stresses.