The most relaxing yoga poses can help you calm down after a hectic day and improve the quality of your sleep. Take a look at the best ways to use yoga for sleep in order to take your beauty sleep to a whole new level.
With the help of these beginner-friendly poses, you’ll definitely see an improvement at bedtime. Whether you just need to slow down before bed or fight insomnia, you can get to sleep a lot faster after you use a few of the most relaxing yoga poses.
Balasana (Child’s Pose)
If you’re looking for a yoga pose that’s relaxing to both the mind and the body and very easy to try, you can’t go wrong with child’s pose. Kneel on the floor with your big toes touching each other. As you exhale, lower your torso over your knees with your forehead resting on the floor. You can execute this yoga for sleep pose either with your arms by your sides, or extend them on the floor.
Paschimottanasana (Seated Forward Bend)
One of the most relaxing yoga poses, the seated forward bend will help you stretch and relax before bedtime. Start in a seated position, with your legs extended. They should be parallel to one another and no further apart than hip-distance. Inhale while you raise your arms, and then exhale as you lower your torso and extend your spine forward. With your hands on your toes or on the floor, hope the pose for 10 breaths.
Janu Sirsasana (Head to Knee Pose)
Another great pose in any yoga for sleep routine, the head to knee starts with you sitting on the floor, with your spine perfectly straight. Start bending your knees, and inhale as you bring the sole of your left foot on the inner right thigh, with your left knee lowered toward the floor. Exhale as you bend forward over your right leg, with your arms stretched out on either side. You can also use a cushion or a folded blanket to make this pose more comfortable before bedtime.
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Viparita Karani (Legs Up the Wall Pose)
Many of the most relaxing yoga poses are very simple. The legs up the wall pose is just that, a very easy position: back on the floor, legs raised at a 90 degree angle. Stay in this pose for up to 5 minutes, with your arms extended along your sides and your palms facing up. You can also use a small eye pillow to block light as you get into a calming mood for bed.
Baddha Konasana (Bound Angle Pose)
Another great pose in any yoga for sleep guides, the bound angle pose will get you in the right mindset for a restful night’s sleep. Start by sitting on the floor, while keeping your back straight, and bring your feet together with your soles touching. You can also use your hands to hold your ankles. If you’re comfortable and you’re not slouching, you should bring your feet as close as possible to your groin. Use a cushion or a blanket to get comfortable. Feel your spine lengthening as you inhale and relax your muscles, without bending forward as you exhale.
Supta Baddha Konasana (Reclined Bound Angle Pose)
Definitely one of the most relaxing yoga poses, the reclined bound angle pose is also known as the reclined butterfly. Lay down on the floor and bring the soles of your feet together, with your knees extended outward, so your legs form a diamond shape. Make it more comfortable by using cushions under each knee and rest your hands over your sternum and abdomen in this position.
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Supta Matsyendrasana (Supine Spinal Twist Pose)
Yoga for sleep is the ideal way to relax both your mind and body before bedtime, and this is one of the poses that you can even perform in bed. Lying down on your back, bring your knees to your chest, while extending your right arm at shoulder level with the palm facing up. Twist your body so your left knee is now resting on your mattress and your right knee on top of it. If you choose to do this pose on the floor, use a cushion under your knees.
Savasana (Corpse Pose)
Definitely one of the most relaxing yoga poses, the corpse pose has you lying on your back with your legs extended and apart and your arms by your sides, palms up. Use this pose to leave all stress behind or even to fall asleep if you usually sleep on your back.