Most of the time, yoga is known for being a gentle way of improve your posture, balance, and coordination. With all the benefits yoga offers, it’s only natural that yoga is considered a form of light exercise. But did you know that some yoga poses are actually very soothing that it can lull you to sleep?
Here are 6 yoga poses that can ease your sleeping process at night:
- Corpse Pose (Savasana)
Savasana is considered to be a wonderful way to relax the mind, alleviate tension and tiredness, lower blood pressure, relieve pain in the brain, and improve sleep. Practiced continuously, this pose teaches you how to relax as a preparation for sleep.
Step 1: Lie on your back, preferably without any props or cushions. Close your eyes.
Step 2: Release your hands so that palms are facing up and the backs of the hands are resting on the mat/bed a few inches away from the hips.
Step 3: Simply let your eyes close and let your mind be still and free of thoughts while letting your breath come naturally and letting your body feel heavy, relaxed, and tranquil.
Step 4: After about 10-20 minutes when you feel fully relaxed, keeping your eyes closed, slowly roll onto your right side. Lie in that position for a minute or so. Then, taking the support of your right hand, gently sit up into a seated pose.
Step 5: Keep your eyes closed and take a few deep breaths in and out as you gradually become aware of your environment and the body. When you feel complete, slowly, and gently open your eyes.
- Legs on a Chair Pose
This pose will assist with relaxation and muscle relaxation, ensuring good sleep. Other than that, the pose may help with promoting lymph flow, improving circulation, providing relief from a tight lower back or swollen or cramping feet. As a result, your sleep will improve as this posture helps to relieve tension and feelings of anxiety.
Step 1: Ensure the chair is stable and won’t move when you place your legs on it.
Step 2: Lie in front of the chair and place your calves on the seat of the chair.
Step 3: Let your hands rest by your side and rotate the palms and the insides of the elbows to the ceiling to open through the chest.
Step 4: Draw the chin towards the chest to lengthen through the neck. If needed, use a cushion or towel to support your head.
- Reclining Bound Angle (Supta Baddha Konasana)
Supta Baddha Konasana, if practiced before bedtime, induces good sleep and relaxes the mind for those suffering from insomnia. This is because it helps relieve the symptoms of stress, mild depression, menstruation and menopause.
Step 1: Lie down on the yoga mat.
Step 2: Bend your knees, and place your feet on the floor, close to your tailbone.
Step 3: Bring the soles of your feet together and allow your knees to relax away from each other while placing blocks or firm cushions underneath your knees on each side to support your hips.
Step 4: Relax your arms on the floor about 45 degrees away from your torso, palms facing the ceiling.
Step 5: To start, stay in this pose for one minute. Gradually extend your stay anywhere from five to 10 minutes. To come out, use your hands to press your thighs together, then roll over onto one side and push yourself away from the floor, head trailing the torso.
- Child’s Pose (Balasana)
Balasana will assist with relaxing and calming the muscles, ensuring good sleep especially if practiced after a tiring workday or workout. You will be able to relieve tension and feelings of anxiety.
Step 1: Begin on your hands and knees. Center your breath, and begin to let your thoughts slow down. Turn your awareness inward.
Step 2: Sink your hips back to your heels and settle your chest between your thighs.
Step 3: Your big toes should be touching one another and your knees should be as far apart as they need to be to help you settle comfortably and be able to breathe deeply.
Step 4: With your forehead resting on the ground or a blanket, walk your fingertips out in front of you, stretching through the arms.
- Reverse Pigeon Against Wall Pose (Custom Sucirandhrasana)
Your whole body needs to be relaxed before you fall asleep. This pose gives you the advantages of freeing the hips and lower back from some strain. Hip stretches are essential to feeling comfortable and relaxed before sleep.
Step 1: While lying on your back with your legs against the wall, place one foot on the wall and fold the other ankle over the first leg’s thigh area.
Step 2: Try to pull yourself closer to the wall such that you feel a stretch going down the side of your buttocks and hips.
Step 3: Hold for a few seconds before switching.
- Supine Spinal Twist (Supta Jaṭhara Parivartānāsana)
Another position that can help with deep relaxation before sleeping is the Supine Spinal Twist. This position provides deep relaxation can be beneficial in treating back pain as well as prevent sleep disturbances.
Step 1: Lie down on your back.
Step 2: Bend your knees and put the soles of your feet on the floor with your knees pointing up toward the ceiling.
Step 3: When you’re ready, bring your arms out into a ‘T’ with your hands in line with your shoulders and let your knees fall over to one side.
Step 4: Exhale and draw your right knee into your chest and extend your left leg flat on the floor. Keep your left foot actively flexed throughout the pose. Inhale.
Step 5: Exhale and cross your right knee over your midline to the floor on the left side of your body.
Step 6: Hold the pose for five to 10 breaths.
Step 7: Take this pose on both sides.
Have you tried any of these poses before sleeping? Share your experience with us in the comments section below!