Not only yoga proven to help you fall asleep quicker and sleep better, there are certain poses that are particularly known to improve your sleep quality.
So bend and stretch your way to a great night’s rest with our list of the best yoga poses for sleep.
Yoga poses
1. Utthan Pristhasana (Lizard Pose)
Bring your left foot forward between your hands and lower your right knee to the floor. Walk your left foot to the outer edge of your mat and place your elbows on a block or the floor. Repeat practice on the second side.
The Lizard Pose encourages real focus on your breathing which helps to open up your hips and chest, preparing the body for other positions, so its great as part of your bedtime yoga routine.
2. Uttanasana (Standing Forward Bend)
Walk your feet to your hands. With feet hip-width apart and a slight bend in the knees, hold your elbows. Exhale and lengthen down through the crown of your head. To come up, release your arms, root through your feet, and slowly rise.
The Standing Forward Bend pose reduces stress, anxiety, depression, and fatigue. It calms the mind and soothes the nerves.
3. Salabhasana (Locust Pose)
Inhale to Plank Pose and lower to your belly. Clasp your hands behind your back. Exhale and root the tops of your feet into the floor. Inhale as you lift your chest and arms. Gaze forward. To come out of the pose, release your hands and exhale, pushing back to Downward-Facing Dog.
This pose strengthens the muscles of the spine, buttocks, and backs of the arms and legs.
4. Janu Sirsasana (Head-to-the-Knee Pose)
Sit with extended legs. Place the sole of your left foot against your right inner thigh, right hand by your hip. Lift your left arm, exhale, and fold over the right leg, reaching for your foot or shin. Rest your head on a block. Switch sides.
Those, who are looking to get relief from regular mental stress, should practice the head to knee pose daily. Make this asana an integral part of life to keep yourself away from the horrors of an anxious life.
5. Paschimottanasana (Seated Forward Bend)
Sit tall on the edge of a folded blanket with your legs extended. Exhale and stretch your spine
long as you fold forward. Keeping your spine lengthened, hold onto your feet or shins, with your elbows bent and arms relaxed. Rest your forehead on a block.
This pose stretches out your back, right up to your spine and in to your neck. It is believed that this position helps to relieve stress and encourage a better night’s sleep.
6. Supta Virasana (Reclining Hero Pose)
Sit on your shins and place a bolster against the base of your sacrum. Separate your ankles and sit between them. If needed, bring your knees as wide as your hips. Rest back onto your bolster, supporting your head with a blanket.
This pose stretches the thighs, knees and the ankles, and relaxes the legs, abdominal organs and pelvic region. This pose elongates the chest, making breathing easier and deeper. This asana bring elasticity to the legs and is a good to take before back extensions.
7. Savasana (Corpse Pose)
End it with Savasana for 3 minutes. Keep your breathing normal.
This pose is designed to close the body and create a relaxation response perfect for just before you climb in to bed.
It is also shown to reduce your blood pressure. Use Yoga Nidra to enter yogic sleep and feel even more rested as you practice the pose.