Yoga for sleep is a necessary yoga pose for the day. Yoga can help you sleep. In our fast-paced world, a peaceful sleep at night often feels more like a luxury than a need. Stress from everyday life, too much time spent on screens, and a busy mind can all keep you from sleeping. But what if there was a simple but effective way to help you sleep deeper and feel more rested? Let’s start doing yoga to help us sleep.
Yoga is more than just beautiful poses and being flexible
It is a full practice that includes the mind, body, and breath. Yoga before bed can help you calm your nervous system, ease physical stress, and stop the mental chatter that keeps you awake at night. By combining certain poses, breathing exercises, and awareness, you can tell your body that it’s time to go from the stresses of the day to restful sleep.
Here are five easy and effective yoga poses (also called yoga for sleep) that are great for relaxing before bed. They come with tips, warning signs, and other benefits.
1. Supine-Spinal-Twist (Supta Matsyendrasana)
Yoga for sleep pose 1. It is the yoga stance for sleep. Using this gentle twist, you can help relieve tension in your lower back and spine, which in turn promotes relaxation throughout your entire body.
Technique:
- Bend your knees and put your feet flat on the ground, hip-width apart, and lie down on your back.
- Place your palms up/down and stretch your arms out in a “T” shape.
- Initially, position both knees to one side, specifically the right side, while ensuring that your shoulders remain firmly on the ground. Subsequently, raise your knees toward your chest.
- If you feel okay, turn your head away from your knees, like to the left.
- Take some deep breaths and let gravity slowly deepen the twist as you stretch.
- Hold for one to two minutes, then slowly bring your knees back to the middle of your body. Do the same thing on the other side to get more benefits in yoga for sleep.
Contraindications:
- Avoid or modify if you have acute back discomfort, recent abdominal surgery, or a severe spinal injury. In case you need help, put something under your knees or use a pillow.
Other Benefits:
- Stretching the back, hips, and glutes is another advantage.
- It massages the inside organs, potentially improving digestion.
- It also helps to reduce spinal stiffness.
2. Legs-Up-the-Wall (Viparitan Larani)
Yoga for sleep pose 2. This extremely restorative pose helps relax the nervous system, reduce fatigue, and relieve leg pain.
Technique:
- Place one hip close to the wall as possible by you.
- Lie down and swing your legs against up the wall until your sit bones form a “L” shape.
- To improve comfort, tuck a pillow or folded blanket beneath your lower back or hips.
- Place one hand over your heart and the other on your abdomen, or allow your arms to rest naturally at your sides.
- Close your eyes and breathe naturally, letting your legs feel heavy.
- Hold this stance for 5–10 minutes.
Contraindications:
- Please refrain from engaging in this activity if you are experiencing glaucoma, severe neck or back discomfort, or are on your period.
- Some practitioners also advise against doing inversions at this time. If you notice tingling or discomfort in your feet, bend your knees slightly or shorten your duration in the pose.
Other Benefits:
- This position makes your legs and feet feel less swollen.
- Your lower back and legs will feel healthy after doing these stretches.
- This pose helps with light headaches and makes the blood flow better.
3. Child’s Pose (Balasana), one of the best asana (yoga for sleep)
Yoga for sleep pose 3: Child’s Pose is a very calming and rooted pose that helps you give up control and look inside yourself. It’s a good, healthy way to calm down and feel less stressed and worn out.
Technique (Process):
- Start by positioning yourself on your hands and knees, ensuring your big toes are in contact with each other and your knees are spread out, or together if preferred.
- Slowly let your hips fall back to your heels.
- Forehead should be placed on a mat or pillow, and your torso should leaned forward.
- You may position your arms either extended in front of you or resting against your sides with your palms facing upward.
- Close your eyes and pay attention to your breathing. You should feel your stomach pushing against your thighs.
- Stay in the stance for around three minutes to let your body relax completely. It gives relaxation along those asanas in Yoga for sleep
Contraindications (Precautions):
- Although yoga for sleep asanas easy to perform and have more benefits, we have to mind some precautions.
- Avoid if you have injuries to your knees (put a blanket behind them to cushion them) or diarrhea. If you are pregnant, broaden your knees sufficiently to accommodate your growing tummy.
Other Benefits:
- You can stretch ankles, hips, and your thighs with workout.
- Relieves back and neck pain when performed with the head and body supported.
- Encourages a sense of security and safety.
4. Reclined Butterfly (Supta Baddha Konasana)
Yoga for sleep pose 4. This restorative hip opener softly stretches the inner thighs and groins while opening the chest, making it ideal for relieving stress and fostering relaxation.
Technique:
- Put your back on the floor. Bend your knees and put the bottoms of your feet together. Your knees should be open to the sides.
- Place cushions or folded blankets beneath each knee to provide support while avoiding tension in your hips or inner thighs.
- Put one hand on your heart and the other on your stomach, or let your arms hang.
- Let your breathing be steady and natural.
- For 5 to 10 minutes, hold this pose and focus on letting go of tension in your hips and groin with each breath for better result in sleeping for Yoga for sleep.
Contraindications:
- Avoid if you have a groin or knee injury, unless you are supported by blankets. If you are experiencing lower back pain, tuck a rolled blanket or cushion underneath your lower back.
Other Benefits:
- Calms the mind and reduces tension.
- stimulates the abdominal organs.
- It also improves circulation throughout the body.
5. Corpse Pose (Savasana)
Yoga for sleep pose 5. Savasana is often thought to be the most important yoga pose because it helps your body and mind fully absorb the benefits of your practice and get ready for deep rest.
Technique:
- Lie flat on your back with your feet wider than hip-width apart. Let your legs naturally lengthen and fall open.
- Rest your arms at your sides, palms facing up and slightly away from your body.
- Close your eyes and take a few deep breaths before allowing your breathing to return to its normal rhythm.
- Relax your body, beginning with your toes and progressing to your head. Reduce stress in your jaw, forehead, and shoulders.
- Stay totally motionless for 5–15 minutes, allowing yourself to rest and integrate. If your mind wanders, softly return your attention to your breathing.
Contraindications:
- It is typically safe for most people. If you’re pregnant, you may need to use pillows to support your head and upper back. If you experience back pain, tuck a rolled blanket beneath your knees.
Other Benefits:
- Calms the mind and reduces stress and moderate sadness.
- Relieves headaches, tiredness, and insomnia.
- Lowers the blood pressure.
- Bringing Breath and Mindfulness Together
Yoga is good for sleep not only because of the physical poses but also because it focuses on breathing (pranayama) and being aware. As you move through these positions, try to time your movements with deep, calm breaths. Before you go to bed, do a quick breathing exercise: breathe in slowly for four counts, hold it for seven, and then let it out completely for eight. Do the “4-7-8” breath several times to help you relax even more.
Get more from Yoga for sleep: Steps
To perform and get results in Yoga for sleep asanas we should follow these steps:
- Making a Place to Sleep
- To get the most out of your yoga before bed, make the room calm:
- Lower the lights: Avoid bright lights from above.
- Things that make things quiet: Turn off all electronics, including phones, at least an hour before bed.
- Clothes that feel flattering: Wear pajamas that are loose and comfortable.
- You can use blankets, cushions, or bolsters as props to support your body and make your poses more comfortable.
A Trip to Sleepful Nights
You can improve your nights and sleep by doing these simple yoga poses every night. You’re getting to know your body and mind better by taking time to relax, stretch, and breathe. Take this path to peaceful rest, and look forward to waking up feeling refreshed and ready to take on the day. Drea, have sweet dreams! Sleep well without medicine practice yoga for sleep poses.
Author: Tapas Kumar Sahoo, I am writing to make India happy and developed.
If you have any queries about any asanas in yoga for sleep blog and you are serious to solve it write it in comment. I will be glad to help.
To Know more follow the links: 1. Yoga for Beginners, Basic to Advance with 5 easy steps 2. What is Yoga