In today's fast-paced world, a good night's sleep can be tricky to come by. And people try various tricks and tips to have better sleep like exercising altering their diet, buying quality mattresses or investing in the latest bedding or mattress accessories.
But with so much on our minds, it's no wonder we have trouble shutting down and relaxing. Luckily, yoga can be an excellent way to calm your mind and prepare your body for a restful night's sleep.
Therefore, we'll explore six yoga poses that can help you sleep better. From Child's Pose to Reclining Spinal Twist, these poses can release tension, reduce anxiety, and promote relaxation. Whether you're a beginner to yoga or an experienced practitioner, these poses are easy to do and can be incorporated into your bedtime routine to help you get a deeper, more restful sleep. So, take a deep breath and let's get started!
1. Balasana (Child's Pose)
Balasana, also known as Child's Pose, is a popular yoga pose that can help improve sleep by promoting relaxation and reducing tension in the body. This gentle stretch can help release tension in your back, shoulders, and neck, which can help ease any physical discomfort you may be experiencing that could be disrupting your sleep.
Child's Pose can also help calm your mind and reduce stress and anxiety, which are common culprits of sleepless nights. The pose encourages slow, deep breathing, which can activate the parasympathetic nervous system, also known as the "rest and digest" system. This can help reduce the activity of the sympathetic nervous system, which is responsible for the "fight or flight" response that can make it difficult to relax and fall asleep.
Incorporating Child's Pose into your bedtime routine can help prepare your body and mind for sleep by promoting relaxation and reducing tension. So, the next time you're struggling to get a good night's sleep, try incorporating Child's Pose into your routine to help calm your body and mind before bed. This can help release tension in your back and shoulders, which can make it easier to fall asleep.
How to do Balasana; step by step?
- Start with your hands and knees, with your knees spread wide and your big toes touching.
- Then sit back onto your heels and stretch your arms forward.
- Rest your forehead on the floor, or if it doesn't reach, you can stack your hands or use a block to support your forehead.
- Take slow, deep breaths and hold the pose for up to 1 minute or longer if you prefer.
- To come out of the pose, slowly walk your hands back towards your knees and use your hands to help you come back up to a seated position.
2. Viparita Karani (Legs-up-the-Wall Pose)
Viparita Karani is often recommended for reducing stress and anxiety, improving circulation, and promoting relaxation. Additionally, it can be helpful for those struggling with insomnia or other sleep disturbances since it is believed to calm the nervous system. By allowing the legs and feet to rest above the heart, Viparita Karani helps to increase blood flow to the upper body and promote relaxation. The gentle inversion also encourages the release of tension in the lower back, hips, and legs, which can be especially helpful for individuals who spend long hours sitting or standing during the day.
How to do Viparita Karani step by step?
- Sit with your left hip against a wall and your legs extended out in front of you.
- Lie back and swing your legs up the wall, so that your hips are touching the wall and your legs are straight up.
- Rest your arms at your sides.
- Support your hip with a folded blanket or cushion for comfort.
- Take slow, deep breaths and hold the pose for several minutes.
- When you are ready to come out of the pose, gently bend your knees and roll over to one side before coming back up to a seated position.
3. Uttanasana (Standing Forward Bend)
Uttanasana is a yoga posture which is often recommended for reducing stress and tension, stretching the hamstrings and calves, and improving circulation. It is also believed to have a calming effect on the mind and body, which can make it a helpful practice for those struggling with insomnia or other sleep disturbances. This pose helps to release tension in the neck and shoulders and the gentle stretch to the hamstrings and calves also helps to release tension in the legs and can promote relaxation throughout the entire body. This asana can be especially helpful for individuals who spend long hours sitting or standing during the day.
How to do Uttanasana step by step?
- Stand with your feet hip-width apart and your arms by your sides.
- Take a deep inhale and raise your arms towards the ceiling, reaching as high as you can.
- As you exhale, slowly bend forward from the hips, reaching your hands towards the floor.
- You can place your hands on your shins, or the floor, or use blocks for support.
- Let your head hang down towards the ground and take slow, steady, deep breaths.
- The knees can be slightly bent or straight, depending on your level of flexibility.
- Hold the pose for 5-10 deep breaths, feeling a stretch along the back of your legs and spine.
- To come out of the pose, slowly inhale and lift your torso back up to a standing position, reaching your arms up towards the ceiling once again.
- Exhale and release your arms back down by your sides.
4. Supta Baddha Konasana (Reclining Bound Angle Pose)
Supta Baddha Konasana, also known as Reclining Bound Angle Pose or simply "supported butterfly pose," is a yoga posture that is often recommended for reducing stress and tension, opening the hips and chest, and promoting relaxation. It is also believed to have a calming effect on the nervous system, which can make it a helpful practice for those struggling with insomnia or other sleep disturbances.
It also helps to release tension and stress from these areas, which can be especially helpful for individuals who spend long hours sitting or standing during the day. The gentle stretch to the inner thighs and groin also helps to release tension in the legs and can promote relaxation throughout the entire body.
How to do Supta Baddha Konasana
- Sit on a mat with your knees bent and the soles of your feet touching each other.
- Gently lower yourself down onto your back, using your hands to support yourself as you come down.
- Allow your knees to fall out to the sides, bringing the soles of your feet together towards your pelvis.
- Place a pillow or rolled-up blanket under each knee for support.
- Use your hands to gently press the soles of your feet together, feeling a gentle stretch in your inner thighs and groin.
- If you feel comfortable, you may stay in this position with your arms resting by your sides.
- For a deeper stretch, you may choose to place a bolster or folded blanket underneath your back for support, allowing your chest to open up more fully.
- Relax into the pose, letting go of any tension in your body and allowing yourself to breathe deeply and evenly.
- Stay in the pose for 5-10 minutes, or longer if preferred. When you are ready to come out of the pose, gently bring your knees together and roll over onto one side before coming back up to a seated position.
5. Savasana (Corpse Pose)
Savasana, also known as Corpse Pose, is a yoga posture or asana that is beneficial for reducing stress and tension, promoting relaxation, and helping to quiet the mind. It also has a calming effect on the nervous system, which can make it a helpful practice for those struggling with insomnia or other sleep disturbances. Savasana is a time to simply be present in your body and allow yourself to fully relax. Try not to worry about anything outside of this moment, and enjoy the stillness and peace of this pose. It is generally considered a safe and accessible practice that can be incorporated into a daily routine.
How to do Savasana; step by step
- Lie flat on your back with your legs extended and your arms resting by your sides. If you have any discomfort in your lower back, you may place a rolled-up blanket or support underneath your knees for support.
- Allow your feet to fall open, and let your arms rest a few inches away from your body, palms facing up.
- Close your eyes and take a few deep breaths, allowing your body to relax more deeply with each exhale.
- Stay in Savasana for at least 5-10 minutes, or longer if you have the time. When you are ready to come out of the pose, begin by gently wiggling your fingers and toes, and then rolling over to one side in the fetal position.
- Take a few deep breaths in this position before slowly coming back up to a seated position.
6. Supta Matsyendrasana (Reclined Spinal Twist)
Supta Matsyendrasana, also known as Reclined Spinal Twist, is often recommended for reducing stress and tension, increasing flexibility in the spine and hips, and promoting relaxation. It is also believed to have a calming effect on the nervous system, which can make it a helpful practice for those struggling with insomnia or other sleep disturbances.
By gently twisting the spine and stretching the hips, Supta Matsyendrasana helps to release tension and stress from these areas, which can be especially helpful for individuals who spend long hours sitting or standing during the day. The gentle twisting motion can also promote relaxation throughout the entire body and help to calm the mind.
How to do Supta Matsyendrasana step by step
- Begin by lying flat on your back on a yoga mat with your legs extended and your arms resting by your sides.
- Bend your right knee and bring it towards your chest. Hold onto your knee with your left hand, and gently guide it across your body towards the left side of your mat.
- Keep your right shoulder grounded on the mat, and gaze towards your right hand.
- Hold the pose for 5-10 deep breaths, feeling a gentle stretch along the spine and the outer hip of your bent leg.
- To come out of the pose, slowly release your right knee back to the centre, and extend both legs back out onto the mat.
- Repeat the pose on the other side and repeat the process.
Conclusion
Incorporating yoga into your bedtime routine can help you achieve more restful and rejuvenating sleep. These six yoga poses, including Child's Pose, Legs-Up-The-Wall Pose, and Corpse Pose, can help to reduce stress and tension in the body, calm the mind, and improve circulation. By making regular practice of these poses, you may find that you are able to fall asleep more easily, sleep more deeply, and wake up feeling more refreshed and energized. So, try these yoga poses in your evening routine and see how they can help you sleep better and feel better. Remember to always listen to your body and move at your own pace, and seek guidance from a qualified yoga teacher if needed.
Also if you aim to and wish to improve your sleep, you need to focus on your bed and bedding, especially your mattress, as it has a substantial effect on your sleep. If you have a quality mattress it can further improve your sleep and healthy, but if not, then it may worsen your sleep and cause back pain, spine issues, body strain, pressure points and so much more. So while practising yoga is the best solution to keep yourself healthy and maintain your sleep, your mattress is essential as well.
So buy quality mattresses and bedding for better sleep and if you care for sleep-related or mattress-related suggestions or need help selecting a mattress, contact our sleep experts!