I used to toss and turn every night, struggling to quiet my mind and drift off to sleep. No matter how tired I was, the endless stream of thoughts kept me awake for hours. That’s when I decided to try something different—Yoga for sleep. I had heard about its benefits for relaxation, but I never imagined it would transform my nights as much as it did. The first time I practiced a few gentle poses before bed, I felt a wave of calm wash over me. My mind slowed down, my body unwound, and for the first time in months, I fell asleep almost as soon as my head hit the pillow.

Yoga became my nightly ritual, a peaceful way to end the day and prepare my body and mind for a deep, restorative sleep. If you’re like I was, searching for a natural way to improve your sleep, let me share with you how yoga might just be the answer you’ve been looking for.

Yoga significantly improved my sleep quality through a combination of physical relaxation, mindfulness, and breathing techniques. Initially, I struggled with insomnia and often found myself lying awake at night, my mind racing with thoughts. I decided to incorporate yoga into my nightly routine after reading about its benefits for sleep.

Practicing gentle yoga poses helped me release the tension built up in my body throughout the day. Yoga asanas for good sleep at night include poses like Legs-Up-the-Wall, Spinal Twist Pose, Forward Bend Pose, Supine Twist Pose and Child's Pose, These poses allowed my muscles to relax, promoting better blood circulation and easing physical discomfort that might have kept me awake. Research indicates that stretching and relaxation exercises in yoga can lead to less sleep latency and improved sleep efficiency, which I experienced firsthand.

Well, besides the physical benefits of stretching and releasing tension, yoga also helped regulate my nervous system. It activated the parasympathetic nervous system, which is responsible for the body's rest and digest response, thereby reducing stress hormones and promoting relaxation.

So, slip into your comfy pyjamas, and practice these yoga poses. I am sure they will help you unwind, relax your mind, and prepare your body for a restful night's sleep, just like they did for me!

 5 Yoga Poses For Better Asleep At Night

Child's Pose (Balasana)

Let's start with a pose that instantly brings a sense of calm and relaxation: Child's Pose. This gentle stretch is perfect for releasing tension in your back, shoulders, and hips—the areas where stress often likes to hide. As you fold forward with your forehead resting on the mat, focus on deep, slow breaths. 

Benefits:

This pose not only stretches your spine but also signals to your body that it's time to unwind and let go of the day's worries.

Legs Up the Wall Pose (Viparita Karani)

Feeling like you just can't turn off your mind? Legs Up the Wall Pose is here to rescue you. This pose is incredibly soothing for the nervous system, helping to reduce anxiety and promote relaxation. Lie on your back with your legs extended up against a wall (or any elevated surface), and let gravity do its work. Close your eyes, take deep breaths, and let the calming effects of this asana wash over you. 

Benefits:

This pose is a fantastic way to drain tension from your legs and quiet your mind before bedtime.

Supine Spinal Twist (Supta Matsyendrasana)

Say goodbye to stiffness and hello to spinal relaxation with Supine Spinal Twist. This gentle twist helps to release tension in your back, shoulders, and neck—all crucial areas for relieving the day's stressors. Lie on your back, hug one knee into your chest, and gently guide it across your body while keeping your opposite shoulder grounded. 

Benefits:

This pose not only improves spinal flexibility but also encourages deep breathing, which is essential for calming your mind and preparing for sleep.

Seated Forward Bend (Paschimottanasana)

If you're looking to quiet a busy mind and ease into relaxation mode, Seated Forward Bend is your go-to pose. Sit on the floor with your legs extended in front of you, and as you fold forward from your hips, allow your spine to lengthen and your breath to deepen. 

Benefits:

This pose stretches your hamstrings, calves, and lower back—areas that can hold tension from long days of sitting or physical activity. It also promotes a sense of introspection and calmness, making it an ideal addition to your bedtime routine.

Corpse Pose (Savasana)

Last but certainly not least, we have Corpse Pose—the ultimate relaxation pose. Lie flat on your back with your arms by your sides, palms facing up, and legs comfortably apart. Close your eyes and focus on releasing tension from every part of your body, starting from your toes all the way up to the crown of your head. Stay here for several minutes, allowing your breath to become slow and steady. 

Benefits:

This pose not only promotes physical relaxation but also encourages mental clarity and a peaceful state of mind—perfect for setting the stage for a restful night's sleep.

Conclusion

Incorporating these amazing yoga poses into your bedtime routine can transform your sleep quality and overall well-being. Remember, the key to achieving the full benefits of yoga is consistency. So, ensure you aim to practise these poses regularly to prevent insomnia and other sleep disorders. Here's to nights filled with deep, rejuvenating sleep and mornings full of energy and vitality!

(This article is reviewed by Kalyani Krishna Chief Content Editor)

Author Profile

Soumita Basu:

Soumita Basu holds a Bachelor's Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.

References:

1. Impact of long term Yoga practice on sleep quality and quality of life in the elderly

Authors: Mangesh A. Bankar, Sarika K. Chaudhari,1 and Kiran D. Chaudhari2

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3667430/

2. Tailored individual Yoga practice improves sleep quality, fatigue, anxiety, and depression in chronic insomnia disorder

Authors: Denis Turmel,1 Sarah Carlier,2 Anne Violette Bruyneel,3 and Marie Bruyneelcorresponding author2

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9012014/