Yoga is a powerful tool to alleviate stress, calm the mind, and enhance physical health. It is particularly effective in improving sleep quality and enhancing relaxation. This article highlights 10 yoga poses that are specifically beneficial for better sleep and relaxation. These poses help to soothe the nervous system, reduce stress hormones, and prepare the body for a restful night.
1. Balasana (Child’s Pose)
Child's Pose is a restful pose that can be sequenced between more challenging poses. It helps to stretch the hips, thighs, and ankles while reducing stress and fatigue.
- Kneel on the floor, touch your big toes together, and sit on your heels.
- Separate your knees about as wide as your hips.
- Exhale and lay your torso down between your thighs.
- Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor.
2. Viparita Karani (Legs Up the Wall Pose)
This pose is an excellent way to relax the mind and relieve tension in the legs after a long day on your feet. It is known for inducing a calm mental state and may help with insomnia.
- Position a cushion or folded blanket about 5 to 6 inches away from the wall.
- Sit with your right side against the wall, then gently turn and lift your legs up onto the wall as you lay back.
- Ensure your back and head are comfortably on the floor and your bottom is close to or against the wall.
- Keep your arms at your sides, palms facing up, and breathe deeply.
3. Uttanasana (Standing Forward Bend)
Uttanasana helps to calm a busy mind, balance the nervous system, and promote peaceful sleep.
- Stand in Tadasana, inhale and lift your arms.
- Exhale, bend forward from the hip joints, not from the waist.
- As you descend, draw the belly slightly in and focus on lengthening your torso.
- Let your hands rest on the ground beside your feet or grab your elbows with opposite hands.
4. Supta Baddha Konasana (Reclining Bound Angle Pose)
This pose is particularly good for relaxing and stretching the inner thighs and groin. It's also beneficial for digestion and symptoms of stress and mild depression.
- Lie flat on your back, bring the soles of your feet together, and drop your knees out to the sides.
- Place your arms alongside your body with your palms facing up, or place one hand on your heart and one on your abdomen to connect with your breath and soothe your nervous system.
- Close your eyes and breathe deeply, focusing on relaxing your body with each exhalation.
5. Marjaryasana-Bitilasana (Cat-Cow Stretch)
The Cat-Cow Stretch is a gentle flow between two poses that warms the body and brings flexibility to the spine.
- Start on your hands and knees in a tabletop position.
- As you inhale, lift your sit bones and chest toward the ceiling, allowing your belly to sink toward the floor (Cow Pose).
- As you exhale, round your spine toward the ceiling and tuck your chin toward your chest, releasing the tension in your back (Cat Pose).
- Continue flowing back and forth from Cat Pose to Cow Pose, and synchronize your breath with your movement.
6. Paschimottanasana (Seated Forward Bend)
This forward bend aids in the reduction of stress and irritability. It elongates the spine and gives a stretch to the entire backside of the body.
- Sit on the floor with your legs stretched out in front.
- Inhale and lift your arms overhead. As you exhale, hinge at your hips and bend forward.
- Hold on to your feet, ankles, or shins, whatever you can reach, and relax your head toward your legs.
7. Ananda Balasana (Happy Baby Pose)
This pose gently brings a greater awareness to the hip joints and can help release stress and fatigue.
- Lie on your back. With an exhale, bend your knees into your belly.
- Inhale and grip the outsides of your feet with your hands. If you cannot comfortably hold your feet, loop a belt or towel over each foot and hold the ends of the strap.
- Open your knees slightly wider than your torso, then bring them up toward your armpits.
- Position each ankle directly over the knee, so your shins are perpendicular to the floor. Flex your heels.
- Gently push your feet up into your hands (or the straps) as you pull down on them to create resistance.
8. Savasana (Corpse Pose)
Savasana is a pose of total relaxation, making it one of the most challenging asanas.
- Lie on your back with your legs spread as wide as the mat and arms relaxed to the side, palms facing up.
- Let your breath occur naturally and allow your body to feel heavy on the ground.
- Work your way through the body, relaxing each part consciously, beginning from the toes and finishing with the head. Stay in this pose for 5 minutes for every 30 minutes of practice.
9. Ardha Uttanasana (Standing Half Forward Bend)
Ardha Uttanasana is a variant of the forward bend that allows for a more active stretch while still calming the mind.
- From Uttanasana, slightly lift your torso and place your hands on the wall or your shins for support.
- Adjust your torso to make a right angle with your legs, straightening your arms.
- Keep your back flat. This pose helps to prepare the body for deeper forward bends and to calm the heart.
10. Makarasana (Crocodile Pose)
Makarasana is ideal for reducing stress and tension in the body and preparing for sleep. It is very effective for people with sleep disorders.
- Lie on your stomach and spread your legs slightly, with the toes pointing outwards.
- Fold your arms, placing your hands on opposite elbows, and rest your forehead on your forearm.
- Relax your body, especially the lower back, and breathe deeply, focusing on relaxing more deeply with each exhale.
These 10 yoga poses can be incorporated into your bedtime routine to help transition your body and mind from a day full of activities to a restful, peaceful sleep. Consistent practice of these poses can significantly improve your sleep quality and help you wake up refreshed each morning.