Do you have trouble sleeping? If you do, you’re not alone – and it could be more damaging than you think. According to recent research, people who struggle to sleep at night are more likely to experience anxiety, depression and diabetes.
If you are ready to improve your sleeping pattern, try yoga. Yoga is one of the best ways to relax your mind and ease tension in the body, helping you to get a great night’s sleep. We have picked out 5 of the best yoga poses for sleep, as they target different muscles in your body to make sure you are truly relaxed for bed time.
You don’t need a yoga mat or any equipment for these exercises – just lie on your bed and go through each pose before falling asleep! Here are 5 simple yoga poses for sleep:
Salabhasana is known for helping to reduce stress while encouraging sleep. This is because the pose helps to relax the muscles in your back and stomach, reliving indigestion and back pain. It also helps to sooth the chest and neck while removing leg pain.
- Start by inhaling deeply in the plank pose.
- Raise your shoulders up and clasps your hands together behind your back.
- Exhale slowly and root the top part of your feet into the ground.
- Inhale deeply as you slowly lift up your chest and arms.
- Relax and hold this position while breathing slowly.
- To finish the yoga pose, release your hands and exhale slowly, pushing your body into downward-facing dog.
2. Supta Baddha Konasana
Supta Baddha Konasana is a wonderful pose that helps you to reach a deep state of relaxation within 5 to 20 minutes. The pose stretches the thighs while opening up the lower body, improving circulation and removing pressure. It also benefits your nervous system!
- Start by placing a pillow or a bolster at the base of your back.
- Bend your legs and gently place the soles of your feet together, but don’t push – just relax.
- Lie your body back across the pillow or bolster, and allow your body to open up and relax into the position.
- Breathe slowly and hold the position for at least 5 minutes.
3. Jathara Parivartanasana
This pose translates to ‘stomach rolling around’, and it is known to help with insomnia by relaxing the lower back and helping with digestion.
- Start by lying on your back.
- Bring your arms out to the side, with the palms facing down in a straight T position.
- Slowly bend both knees into the chest.
- Exhale slowly while you drop both knees over at the left side of your body.
- Slide your knees as close to the left arm as possible. This twists the spine and the lower back, providing relief for the muscles.
- Hold this position for 5 to 10 minutes, then repeat on the other side of your body.
4. Upavistha Konasana
Upavishta Konasana removes tension from the lower back, legs and groin. It can also relieve arthritis and ease sciatica, and it is great for relaxing the mind.
- Start by sitting upright on the floor with a straight back.
- Extend your legs in front of you into a V shape, placing your hands on your buttocks for balance.
- Don’t stretch your legs too far apart – this position should be comfortable.
- Inhale and push backward to lengthen the spine, then exhale and bend forward from your hips.
5. Supported Savasana
This is the final pose before you go to sleep, as it really helps your mind to relax.
- Lie back, letting your arms and legs relax.
- Focus on breathing slowly and deeply, and close your eyes. Lay like this for at least 5 minutes.
- Come out of the pose by slowly drawing your knees into your chest, then lie down to sleep.