Struggling to sleep? Try these 7 Yoga poses to help you sleep better

Blog Author: Shubhangi Dubey

Published: February 11th, 2025

Read Time: 11 Mins

In modern times, peaceful & restful sleep is a growing problem.

While adults need approx. eight hours of sleep, modern schedules are making it unfeasible these days.

Stress, inactive lifestyle, irregular routine, and excessive screen time are leading many people to sleepless nights.

Yoga, our ancient Indian practice of health and Yoga, harmonizes the mind and body, which can be a powerful tool for better sleep.

Poor sleep can chronic diseases like diabetes, stroke, hypertension, obesity, and immune system dysfunction.

Certain yoga asanas or poses can calm your nervous system to release physical tension and promote deep relaxation in your mind.

Here are seven yoga asanas that can help improve your sleep quality and help your get better sleep.

TABLE OF CONTENT

Child’s Pose (Balasana):

The child’s pose or Balasana is a relaxing pose that provides comfort, stretches your muscles, and gently opens your hips.

It is beneficial for relieving stress and calming a restless mind before bedtime.

How to Perform Balasana:
1. Start in a kneeling position with your knees spread slightly apart and your big toes touching.
2. Sit back in Vajrasana, ensuring your spine is straight and elongated.
3. Slowly lower your chest toward the ground, extending your arms forward. Your forehead should rest gently on the mat.
4. Take deep breaths as you relax your shoulders, allowing the muscle tension to melt away.
5. Hold this position for 1-3 minutes or longer if you feel comfortable.

Standing Forward Bend (Uttanasana):

Uttanasana or standing forward bend is a bend that soothes the nerve tension, stretches the hamstrings, and reduces anxiety.

It promotes blood circulation to the brain, helping you wind down after a busy day.
How to Perform Uttanasana:
1. Stand tall with your feet hip distance apart and your hands resting on your hips.
2. Exhale as you bend forward from your hips, allowing your upper body to fold over your legs.
3. Let your hands touch the floor or grab your ankles if that feels comfortable. Keep a slight bend in your knees your hamstrings feel stressed.
4. Relax your neck and hand to let the hand freely.
5. Stay in this pose for 30 seconds to 1 minute and then slowly rise back to standing to feel relaxed.

Legs-Up-the-Wall Pose (Viparita Karani):

Legs-Up-the-Wall-pose or Viparita Karani is a restorative yoga pose known to calm your nervous system and reduce fatigue.

This pose promotes blood circulation, relieving lower back tension and signaling the time to relax.

How to Perform Viparita Karani:
1. Sit sideways to a wall and swing your legs up on the wall to let your back straight on the floor.
2. Keep your hips close to the wall and rest your arms by your sides.
3. Close your eyes and rest your arms by your sides.
4. Take slow and deep breaths as your relax in the pose.
5. Stay in this pose for 5-10 minutes to fully calm your nerves.

Reclining Bound Angle Pose (Supta Baddha Konasana):

Supta baddha konasana or reclining bound angle pose can help open your hips while promoting deeper sense of relaxation.

It is especially beneficial if you have lower body stress or feeling emotionally down.

How to Perform Supta Baddha Konasana:
1. Sit on the floor with your soles, allowing your knees to drop on the sides.
2. Slowly lean back until your back is resting flat on the ground.
3. Place your arms by your sides with your palms facing upward and remain in this post for 3-5 minutes.
4. Close your eyes and try to focus on your breathing, allowing your body to relax.

Sleeping Pose (Savasana):

Savasana or the sleeping pose is an ultimate pose for post-relaxation yoga routine.

It allows for your body to rest and absorb the energy, perfect for ending your yoga routine.

How to Perform Savasana:

Savasana is a simple pose to achieve. Lie flat on your back with yoru arms resting on your side.
Your palms should face upward and let your feet fall naturally outward.
Close your eyes and focus on slow and deep breaths while sinking into the mat.
Stay in this pose for 5-10 minutes or as long as you feel relaxed.

Seated Forward Bend (Paschimottanasana):

Seated Forward Bend or Paschimottanasana stretches your spine, hamstrings, and shoulders.

It helps release the tension built in the body while calming the mind. It is an excellent pose for better sleep.

How to Perform Paschimottanasana:

Sit on the floor with your legs extended in front of you.
Inhale as your lengthen your spine and reach your arms upward.
Exhale as your hinge forward from the hips and reach towards your feets or ankles.
Let your hands rest on your legs, and relax your neck and shoulders.
Hold this pose for 1-2 minutes, breathing deeply as you stretch.

Supine Spinal Twist (Supta Matsyendrasana):

Supine Spinal Twist or Supta Matsyendrasana is a gentle twist that helps release tension in the back.

It’s a calming pose that prepares your spine for deep relaxation.

How to Perform Supta Matsyendrasana:

Lie flat on your back with your arms extended on the sideways in a T-shape.
Draw your right knee close to the chest and guide it across your body to the left.
Keep your right shoulder straight as you look towards your right hand.
Take slow, deep breaths, holding each side for 1-2 minutes.

Tips to Remember:

Incorporating these seven yoga asanas into your nightly routine can create a calming ritual that helps your body and mind prepare for sleep.

Each pose has unique benefits, ranging from reducing stress and calming the nervous system to releasing physical tension.

Over time, practicing these asanas consistently can improve your sleep quality and enhance your overall well-being.

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