Article : yoga poses that can improve sleep
Are you one of those people who struggles to get a good night’s sleep? If so, you’re not alone.
According to the National Sleep Foundation, about 50-70 million US adults have a sleep disorder.
Insomnia :
Insomnia, which is the inability to fall or stay asleep, can be caused by a variety of factors, including stress, anxiety, and poor sleep habits.
While medication can be helpful for some people, others may prefer natural remedies, such as yoga.
yoga poses that can improve sleep
In this article, we’ll explore nine yoga postures that can improve your sleep by helping you relax, reduce stress, and ease tension in your body.
Whether you’re a beginner or an experienced yogi, these poses can be done at home and are a great addition to your bedtime routine.
So, let’s dive in and discover how yoga can help you get the restful sleep you deserve.
Child’s Pose (Balasana):
Yoga poses that can improve your sleep
This pose gently stretches your back, hips, thighs, and ankles, and can help relieve stress and tension in your body.
Steps :
Begin on your hands and knees, with your knees hip-width apart and your hands shoulder-width apart.
Exhale and lower your hips back toward your heels, stretching your arms forward and resting your forehead on the mat.
Stay here for several breaths, relaxing your body and releasing tension in your back and neck.
Cat-Cow Pose (Marjaryasana / Bitilasana) –
Yoga poses that can improve your sleep
This pose helps release tension in your spine, neck, and shoulders, and can also improve circulation to your brain and organs.
Steps :
Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
On an inhale, arch your back and lift your head and tailbone toward the ceiling (Cow Pose).
On an exhale, round your spine and tuck your chin to your chest (Cat Pose).
Move back and forth between these two poses for several breaths, feeling the stretch in your spine and neck.
Standing Forward Bend (Uttanasana) –
Yoga poses that can improve your sleep
This pose can calm your mind and help relieve stress and anxiety, while also stretching your hamstrings and relieving tension in your back.
Steps :
Stand with your feet hip-width apart and your hands on your hips.
On an exhale, bend forward at your hips, bringing your hands to the floor or to blocks.
Keep your knees slightly bent and your spine long, letting your head hang down toward the floor.
Stay here for several breaths, feeling the stretch in your hamstrings and releasing tension in your back.
Legs-Up-The-Wall Pose (Viparita Karani) –
This pose is a gentle inversion that can help improve circulation and reduce swelling in your legs, while also promoting relaxation and calmness.
Steps :
Sit with your left side against a wall, with your knees bent and your feet on the floor.
Swing your legs up the wall and lie back,
adjusting your position so that your sit bones are against the wall and your legs are straight up.
Rest your arms at your sides and close your eyes, breathing deeply and relaxing your entire body.
Reclining Bound Angle Pose (Supta Baddha Konasana) –
This pose can help relieve tension in your hips and groin, and can also promote relaxation and reduce anxiety.
Steps :
Lie on your back with your knees bent and the soles of your feet together.
Let your knees fall open to the sides, bringing your heels as close to your pelvis as feels comfortable.
Rest your arms at your sides or place your hands on your belly, and breathe deeply, feeling the stretch in your hips and groin.
Corpse Pose (Savasana) –
This pose is a classic relaxation pose that can help calm your mind, reduce stress, and promote overall relaxation and rejuvenation.
Steps :
Lie on your back with your legs straight and your arms at your sides, palms facing up.
Close your eyes and breathe deeply,
relaxing your entire body and releasing any tension or stress.
Stay here for several minutes, letting your mind and body completely unwind.
Bridge Pose (Setu Bandhasana) –
This pose can help relieve tension in your back and chest, and can also improve your digestion and reduce fatigue.
Steps :
Lie on your back with your knees bent and your feet hip-width apart.
On an inhale, lift your hips up toward the ceiling, pressing your feet and arms into the floor.
Hold for several breaths, feeling the stretch in your chest, back, and hips.
Standing Forward Bend with Shoulder Opener –
This pose is a variation of the traditional forward bend that also incorporates a shoulder stretch, helping to relieve tension in your neck and shoulders.
Steps :
Stand with your feet hip-width apart and your hands on your hips.
On an exhale, bend forward at your hips, bringing your hands to the floor or to blocks.
Keep your knees slightly bent and your spine long, letting your head hang down toward the floor.
Bring your left hand to your right ankle or shin, and stretch your right arm up toward the ceiling.
Hold for several breaths, feeling the stretch in your hamstrings, spine, and shoulders.
Repeat on the other side.
Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana) –
This pose can help stretch your hamstrings and relieve tension in your lower back and hips, while also promoting relaxation and calmness.
Steps :
Lie on your back with your legs straight and your arms at your sides.
Bend your right knee and bring your right thigh toward your chest.
Loop a strap or towel around the ball of your right foot and hold both ends with your right hand.
Straighten your right leg up toward the ceiling, keeping your left leg straight on the mat.
Hold for several breaths, feeling the stretch in your hamstrings and releasing tension in your lower back.
Repeat on the other side.
Note :
Remember to always listen to your body and only do what feels comfortable and safe for you.
You may also want to consult with a qualified yoga teacher or healthcare professional if you have any specific concerns or health issues.
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FAQs About yoga poses that can improve sleep
here are some FAQs and answers about the topic:
Q: What is the best time to do these yoga postures for sleep?
A: These yoga postures can be done anytime during the day, but doing them before bedtime can help you relax and unwind, making it easier to fall asleep.
Q: Do I need to be flexible to do yoga?
A: No, you don’t need to be flexible to do yoga.
Yoga is a practice that can help you improve your flexibility over time.
Q: Can I do these yoga postures if I have an injury or medical condition?
A: It’s always a good idea to consult with a healthcare professional before starting a new exercise routine, especially if you have an injury or medical condition.
A qualified yoga teacher can also provide modifications or alternative postures to suit your needs.
Q: How long should I hold each posture?
A: You can hold each posture for several breaths, typically around 5-10 deep breaths.
However, you should listen to your body and only hold the posture for as long as feels comfortable and safe for you.
Q: Can yoga help with insomnia?
A: Yes, yoga can be a helpful natural remedy for insomnia.
It can help you relax, reduce stress, and ease tension in your body, which can all contribute to better sleep.
Q: Do I need special equipment or a yoga mat to do these postures?
A: You don’t necessarily need any special equipment, but a yoga mat can provide cushioning and grip for some of the postures.
You can also use blankets, blocks, or straps for support or modifications.
Disclaimer : yoga poses that can improve sleep
- Please note that these yoga postures are intended to be used as a complementary practice to support your overall health and wellness.
- It is important to understand that they are not intended to be a substitute for medical advice or treatment.
- Therefore, it is highly recommended that you consult with a healthcare professional before incorporating these postures into your routine.