Top 5 Yoga Poses To Help You Sleep Better

Yoga is a practice that has been used for thousands of years to promote physical and mental well-being. One of the many benefits of yoga is its ability to help us sleep better.

Here are the top 5 yoga poses that can promote sleep:

1. Legs Up the Wall (Viparita Karani)

Sitting with your legs up the wall is great for calming the nervous system and promoting relaxation. To practice this pose, simply sit next to a wall and then lie down on your back, with your legs up against the wall. Stay in this position for 5-10 minutes and breathe deeply.

2. Child’s Pose (Balasana)

Child’s Pose is great for relieving stress and tension in the back, shoulders, and neck. To practice this pose, start on your hands and knees and then sit back on your heels and stretch your arms out in front of you. Rest your forehead on the ground and breathe deeply.

3. Corpse Pose (Savasana)

The Corpse Pose is considered the most important yoga pose for relaxation and sleep. To practice this pose, lie on your back with your arms and legs spread out, and your palms facing up. Close your eyes and breathe deeply.

4. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Cat-Cow Stretch – Pexels Photo – Anastesia Shuraeva

The Cat-Cow Stretch is great for stretching the spine and relaxing the muscles in the back and neck. To practice this pose, start on your hands and knees and then arch your back while you exhale and lower your head. Then inhale and lift your head and tailbone while you round your back. Repeat several times.

5. Forward Fold (Uttanasana)

Forward folds are great for calming the mind and soothing the nervous system. To practice this pose, stand with your feet hip-distance apart and then fold forward at the hips, with your hands on the ground or on your shins. Let your head hang heavy and breathe deeply.

Why Practice Before Bed?

Practicing these poses before bed can help to relax your mind and body, making it easier to fall asleep and stay asleep. Remember to breathe deeply and focus on your breath while practicing these poses. And it’s always recommended to consult with a yoga teacher or physician before starting any new exercise regimen.

Here’s a yoga routine that incorporates the top 5 yoga poses that promote sleep:

1. Begin with a few minutes of deep breathing in a seated position to calm the mind and prepare for the practice.
2. Move into Legs Up the Wall (Viparita Karani) for 5-10 minutes. Sit next to a wall and then lie down on your back, with your legs up against the wall. Breathe deeply and relax.
3. Next, move into Child’s Pose (Balasana) for a few minutes. Start on your hands and knees and then sit back on your heels and stretch your arms out in front of you. Rest your forehead on the ground and breathe deeply.
4. Follow this with Cat-Cow Stretch (Marjaryasana-Bitilasana) for a few minutes. Start on your hands and knees and then arch your back while you exhale and lower your head. Then inhale and lift your head and tailbone while you round your back. Repeat several times, breathing deeply.
5. Finish with Forward Fold (Uttanasana) for a few minutes. Stand with your feet hip-distance apart and then fold forward at the hips, with your hands on the ground or on your shins. Let your head hang heavy and breathe deeply.
6. End the routine with the ultimate relaxation pose, Corpse Pose (Savasana) for 5-10 minutes. Lie on your back with your arms and legs spread out, and your palms facing up. Close your eyes and breathe deeply.

It’s important to always listen to your body and not push yourself too hard. Hold each pose for a minimum of 5-10 deep breaths. Start with a shorter sequence and gradually increase the duration of your practice as you become more comfortable with the poses. It’s also recommended to consult with a yoga teacher or physician before starting any new exercise regimen.