Yoga has so many different yoga poses who has different benefits. But In this blog, we will discuss 8 yoga poses for sleep. Through practicing yoga we can slow down your nervous system & relax your body if you choose yoga to do at bedtime like Sustained and gentle stretches, Slow and steady breathing, and moving at a measured pace rather than rushing.
It’s a simple equation of easy movement and relaxed breathing that enables you to find profound release and relaxation—both physical and psychological—which is exactly what research shows, again and again, to facilitate falling asleep.
Studies also indicate that practicing yoga for sleep can not only help you fall asleep but can improve the quality of your sleep. The following poses can be practiced in their entirety and in the order in which they appear, which will take a little less than 30 minutes. Or you can turn to a handful of the poses.
8 yoga poses for sleep:
These are the following 8 yoga poses for sleep:
1. Cat-Cow Pose:
Cat-Cow Pose is one of the types of 8 yoga poses for sleep. gentle yoga stretch that helps improve spinal flexibility and promote relaxation.
How to do it:
- Start on your hands and knees, ensuring that your hands are shoulder-width apart and your knees are below your hips.
- Inhale deeply while arching your back and tilting your head upwards, creating an arched back resembling a “cow.”
- Exhale as you round your back, tucking your chin to your chest, and bringing your pelvis down like a “cat.”
- Repeat these two motions a few times before moving on to other poses.
Practice Tips:
- Focus on smooth, flowing movements while synchronizing your breath with the motions.
- Pay attention to the sensations in your spine and notice any areas that may be particularly tight or tense.
Warm-up:
- Prior to starting Cat-Cow Pose, perform a few gentle neck and shoulder rolls to loosen up the upper body.
- This pose can be part of your warm-up routine for a more extensive yoga session.
Benefits in Sleeping:
- Cat-Cow Pose can help alleviate tension and stress, promoting a more relaxed and restful sleep.
- The gentle stretching and rhythmic breathing can prepare your body for bedtime, helping you wind down.
2. Forward Fold:
Forward Fold is a yoga pose that stretches the hamstrings, lower back, and promotes relaxation.
How to do it:
- Begin by standing up straight with your feet hip-width apart.
- Slowly bend at your waist and reach down to touch your toes.
- If you can, place your hands on the ground. If not, you can grab below your knees for a modified stretch.
- For a greater challenge, try reaching around your ankles and holding the position.
- Maintain a straight back and take deep breaths throughout the stretch.
Practice Tips:
- Keep your knees slightly bent if you feel any discomfort or strain.
- Use your breath to deepen the stretch, exhaling as you fold forward.
Warm-up:
- Warm-up with light cardio or dynamic stretches to prepare your muscles for Forward Fold.
Benefits in Sleeping:
- Forward Fold can help relax your body and release tension, making it easier to fall asleep.
- The stretching can alleviate tightness in the lower back, contributing to a more comfortable night’s rest.
3. Bridge Pose:
Bridge Pose is a yoga position that strengthens the back and core muscles.
How to do it:
- Lie on your back with your arms and legs stretched out on the ground.
- Take a deep breath, engage your core, and lift your hips off the ground.
- Shift your arms closer to your body for balance, with your knees at a 90-degree angle.
- Your hands can lie flat, or you can bring them together underneath your core.
Practice Tips:
- Squeeze your glutes and engage your core to support your back and hips.
- Relax your neck and focus on your breathing for a calming experience.
Warm-up:
- Before Bridge Pose, perform gentle back stretches and light core activation exercises.
Benefits in Sleeping:
- Bridge Pose strengthens core and back muscles, which can help alleviate back pain and improve sleep quality.
- The pose promotes body awareness and relaxation, leading to a more restful sleep.
4. Happy Baby Pose:
Happy Baby Pose is a yoga position that stretches the groin and lower back while providing a sense of relaxation.
How to do it:
- Start on your back.
- Lift your legs toward the ceiling and out slightly past your shoulders.
- Grab onto the outside of your feet with both hands.
- Gently rock left and right to relieve tension in your lower back.
Practice Tips:
- Keep your spine on the ground as you rock from side to side.
- Maintain a relaxed facial expression and deep, steady breaths.
Warm-up:
- Gentle hip and lower back stretches can be helpful to prepare for Happy Baby Pose.
Benefits in Sleeping:
- Happy Baby Pose relaxes the lower back and hips, reducing discomfort before sleep.
- The gentle rocking motion promotes a sense of calm and relaxation, contributing to better sleep quality.
5. Legs-Up-the-Wall Pose:
Legs-Up-the-Wall Pose, or Viparita Karani, is a restorative yoga pose where you lie on your back with your legs extended up against a wall.
How to do it:
- Find an open wall space and sit with your side against the wall.
- Lie back and swing your legs up the wall, keeping your arms relaxed by your sides.
- Adjust your position so your hips are slightly elevated, and your legs are straight up the wall.
- Relax your arms with palms facing up, close your eyes, and focus on your breath.
Practice Tips:
- Place a folded blanket or bolster under your hips for support and comfort.
- Soften your facial muscles and release any tension in your neck and shoulders.
Warm-up:
- Gentle hamstring and calf stretches can help prepare your legs for this pose.
- Practice deep breathing exercises to calm your mind before moving into Legs-Up-the-Wall Pose.
Benefits in Sleeping:
- Legs-Up-the-Wall Pose promotes relaxation and reduces anxiety, making it easier to unwind before bedtime.
- It encourages healthy blood circulation and lymphatic drainage, which can relieve swollen ankles and legs, promoting a more comfortable sleep.
6. Child’s Pose:
Child’s Pose, or Balasana, is a resting yoga pose that provides a gentle stretch for the back and shoulders.
How to do it:
- Start on your hands and knees in a tabletop position.
- Sit back on your heels, extending your arms forward and lowering your forehead to the ground.
- Keep your arms outstretched or relax them by your sides.
- Breathe deeply and sink your hips toward your heels, stretching your spine.
Practice Tips:
- Focus on lengthening your spine while relaxing your lower back and hips.
- Use a cushion or folded blanket under your forehead or hips for added support.
Warm-up:
- Perform gentle neck, shoulder, and back stretches to prepare for Child’s Pose.
- Practice diaphragmatic breathing to enhance relaxation before entering the pose.
Benefits in Sleeping:
- Child’s Pose gently stretches the lower back and hips, releasing tension accumulated during the day, promoting a more restful sleep.
- It calms the mind and reduces stress, allowing you to enter a state of relaxation conducive to deep sleep.
7. Seated Twist:
Seated Twist, or Ardha Matsyendrasana, is a seated yoga pose that involves twisting the upper body to stretch the spine and improve flexibility.
How to do it:
- Sit with your legs extended straight in front of you.
- Bend your right knee and place your right foot outside your left thigh.
- Place your left elbow on the outside of your right knee and twist gently to the right, looking over your right shoulder.
- Keep your spine straight and breathe deeply, feeling the stretch in your back and shoulders.
- Repeat the twist on the other side.
Practice Tips:
- Engage your core muscles to support your spine during the twist.
- Start with a gentle twist and gradually deepen the stretch as your body allows.
Warm-up:
- Perform seated side stretches and gentle torso rotations to warm up your spine.
- Focus on controlled breathing to prepare your body for the twisting motion.
Benefits in Sleeping:
- Seated Twist helps release tension in the spine and massages the abdominal organs, promoting digestion and relaxation before sleep.
- It stimulates the flow of energy in the body, leaving you feeling rejuvenated and balanced, contributing to a more peaceful sleep experience.
8. Butterfly Pose:
Butterfly Pose, or Baddha Konasana, is a seated yoga pose that opens the hips and stretches the inner thighs.
How to do it:
- Sit with your back straight and your legs extended in front of you.
- Bend your knees and bring the soles of your feet together, allowing your knees to fall gently to the sides.
- Hold your feet with your hands and sit tall, elongating your spine.
- Gently press your knees toward the floor to deepen the stretch in your inner thighs.
Practice Tips:
- Keep your back straight and avoid rounding your spine.
- If your knees are higher than your hips, sit on a cushion or folded blanket to ease the stretch.
Warm-up:
- Practice hip-opening stretches and gentle leg movements to prepare for Butterfly Pose.
- Incorporate deep breathing exercises to relax your pelvic muscles before entering the pose.
Benefits in Sleeping:
- Butterfly Pose relaxes the hips and inner thighs, reducing tension and discomfort that can interfere with sleep.
- It promotes a sense of grounding and stability, helping you unwind mentally and physically before bedtime, leading to a more restful sleep.
