8 Yoga Poses That Will Help You Get the Best Sleep Ever

8 Yoga Poses to Try for the Best Sleep Ever

Introduction

If you’re aiming to improve your sleep quality, yoga can be an effective method. Yoga’s slow movements and deep breaths aid to calm the mind, relieve tension in the body, and make sleep effortless. In fact, according to the National Sleep Foundation, practicing certain pre-bedtime yoga could encourage a more tranquil night’s rest.

Achieving healthy sleeping patterns doesn’t always need to involve medical assistance or high-tech machinery. Sometimes, all it takes is tuning into your body, understanding its needs, and taking time to relax towards the end of the day. That’s where these eight handpicked yoga poses come in handy.

These poses are suitable for individuals of all activity levels. Whether you’re an experienced yogi, or someone who has never tried this age-old practice, incorporating these poses will undeniably improve your sleep.

Take the pose ‘Savasana’ as a case in point. This posture also known as ‘corpse pose’, is one of the most relaxing yoga poses. It aims to bring total relaxation to the body and mind.

• On a flat surface, lie on your back with your legs slightly apart.
• Just let your feet drop open naturally.
• Close your eyes and place your arms alongside your body.
• Let your palms face upwards.
• Breathe naturally throughout the pose.
• Focusing on every part of your body individually helps in relaxation.

The Power of Viparita Karani or Legs-Up-the-Wall Pose

Viparita Karani, commonly referred to as Legs-Up-the-Wall pose, is a gentle approach to winding down. This pose promotes relaxation by reversing blood flow, relieving tired legs, and infusing your body with a sense of tranquility.

One major benefit of bringing this pose into your regime is that it’s been noted to help various conditions, such as headaches, blood pressure issues, and also insomnia. By trying Viparita Karani just before bedtime, you’re begging for a good night’s sleep!

This pose demands very little of the practitioner while delivering numerous benefits, making it an all-time favorite for beginners and seasoned yogis. We’ll show you how you can seamlessly bring this posture into your nightly rhythm.

If you’re uncertain how to perform this pose, worry not! Start by sitting sideways adjacent to a wall. Next, smoothly turn your body in one motion and stretch your legs up against the wall.

• Arrange your hips as close to the wall as they will go.
• Lay flat on your back and let your arms fall naturally by your sides; palms up.
• Breathe slowly and retain this position for approximately 10 minutes.
• To release, bend your knees and roll to a single side.
• Slowly lift yourself back to an upright seated position. Don’t hurry up!
• Take note of how relaxed your body feels after releasing this pose.

Incorporating Ananda Balasana or Happy Baby Pose

You’ve presumably seen babies lying on their backs gleefully seizing their toes, bearing the biggest smile on their faces. That picture radiates bliss. This is exactly what we aim to mimic with Ananda Balasana, or the happy baby pose.

Apart from its inherent amusement factor, this particular pose has some serious perks for your body. It works immensely well to relieve stress and calm down the mind, giving you unobstructed roads to sweet slumber.

Don’t let the playful nature of this pose trick you. It’s a serious hip opener, releases lower back tension, and also stretches out your hamstrings. Let’s figure out how to step into this joyful stretch.

Lay flat on your back to get into this pose. Lift your legs off the floor and reach for the outsides of your feet.

• Bend your knees towards your armpits.
• Reach for your feet with your hands.
• Gently sway from side to side if that feels nice.
• Hold onto this position for a minute or so.
• To release, exhale and decrease your grip.
• Breathe normally and relish the sense of alert relaxation.

The Perfect Release: Marjaryasana-Bitilasana or Cat-Cow Pose

Does an uninterrupted 8-hour slumber feel like a dream? The Cat-Cow Pose is an excellent starting point for your routine. This specific pose benefits spinal flexion and helps improve digestion, indirectly encouraging better sleep.

Best of all, it doesn’t require advanced yogic skills or an insane amount of flexibility. That’s precisely why this posture has become one of the showstoppers among the yoga undergraduates and those who suffer troubled sleep patterns.

How to attain utter relaxation through the Cat-Cow pose, you ask? Let’s break down the mechanism for you!

First of all, position your body in a tabletop position. Your wrists must be directly under your shoulders.

• Make sure your knees are beneath your hips.
• Inhale while lifting your head and tailbone upwards, creating a curve.
• Exhale, and invert the curve by arching your back, as a cat does.
• Ensure your movements go synchronously with your breathing rhythms.
• Repeat the pose for about 10 breaths or more if it feels good.
• Observe the gentle mobility this pose brings to your spine and neck.

Finding Peace with Balasana or Child’s Pose

An omnipresence in pretty much every yoga session, the child’s pose is universally adored. And not without reasons! Its simplicity encourages overall relaxation and specifically helps extend the lower back.

The beauty of the child’s pose lies in its adaptable nature. You can modify the pose to make it more comfortable or challenging, depending on your ability. Making it an ideal choice for anyone wanting to include yoga in their pre-bed routine.

So, how do you actually get into the child’s pose? Let’s dig right in!

Kneeling on a yoga mat, sit down onto your heels. Later, you’ll need to lean forward, stretching your arms out in front of you.

• Try to reach your forehead onto the floor.
• Hold for a few minutes while you take deep, calming breaths.
• Allow gravity to naturally pull you more grounded into your stretch.
• Gradually release yourself from the pose by sitting up straight again.
• Relax and feel the fluid flowing energy stream throughout your body.
• Prolong the pose if possible because the longer you hold this pose, the more therapeutic it becomes!

Befriending Janu Sirsasana or Head-to-Knee Forward Bend

One thing we want before bedtime is to clam down the chatter in our head. And what could be better than Janu Sirsasana, or head-to-knee forward bend? This pose quiets your mind, offers a wonderful stretch, and helps usher you into deep, sound sleep.

Primarily, this pose targets your glutes and thighs while also activating your internal organs through subtle abdominal pressing. A relatively simple yoga posture, yet one that will undoubtedly help to rejuvenate your body and set it up for slumber!

Ready to dive deeper into the specifics of this pose? Here’s your step-by-step guide to do it correctly.

To execute this position, sit straightforward on a comfortable surface. Stretch out your left leg and fold your right knee inward.

• Your foot should touch your inner left thigh.
• Exhale while you glide your torso over your straightened leg. Reach for your ankle.
• Remember to hold this pose for 1 minute before releasing gently.
• Repeat on the opposing side.
• Appreciate how your hamstrings and your shoulder muscles get a good workout.
• Marvel at the newfound sense of tranquility enveloping you!

Savoring Supta Matsyendrasana or Reclining Spinal Twist

For the last few poses, let’s talk about some designed to activate those little used but highly beneficial pressure points. We’re talking about Supta Matsyendrasana, or as it is often called, the reclining spinal twist.

Often overlooked in the modern buzzing world, this still pose is amongst the easiest to perform while also being one of the most rewarding ones. Essentially, it’s a mild and passive twist, perfectly suited for relaxing before sleep.

Ready to give this pose a shot? Here’s how you can effortlessly fold this into your nighttime routine:

Starting from a supine position, pull one of your knees towards the chest while the other leg remains extended.

• Use your opposite hand to drape over your raised knee.
• Gently twist your waist and turn your head in the opposing direction.
• Take five long, deep breaths. Release with an exhalation.
• Repeat on the opposite side.
• Revel in the feeling of releasing abdominal tension and gently working your obliques.
• Register the utter peace that envelops you!

Winding Down With Uttanasana or Standing Forward Bend

You’ve likely heard the phrase, “let your head go,” and thought, “easier said than done.” But with Uttanasana, or the standing forward bend, literally letting your head down towards your knees might just do the trick!

This pose is known for relieving tension, reducing insomnia symptoms, and calming the mind. By allowing blood to flow towards your head faster, it also refreshes your brain cells. The perfect end to your daytime stress before hitting the bed.

So, in case you’d like some instructions on doing this pose correctly, here’s your quick guide:

On a yoga mat, stand straight. Then bend at your hips, effectively reaching toward the ground.

• Your palms should touch the floor or your ankles if needed.
• Relax your neck and let your head hang free.
• Hold this pose for a few deep breaths.
• Gently roll back up to standing when completed.
• Sense the soothing rush of blood flowing towards your head.
• Embrace the rejuvenating vibe around yourself and prepare for a restful sleep!

Summary Table

Sleeping well might seem inconsequential – until you’re not getting enough! But with these eight yoga poses on your roster, you’re guaranteed to enhance your sleep quality. Remember, patience is crucial in yoga. Take your time and perfect these postures gradually. Most importantly, make sure to relish each gesture for the maximum benefits. Sweet dreams!