Do you have trouble sleeping? Do you toss
and turn all night? Yoga poses for better sleep may be the solution for
overcoming insomnia and restlessness so you can finally enjoy a good night's
The demands of a busy schedule can cause physical, mental, and emotional strain. By the time evening arrives, your
muscles are tight and tense, your mind is overloaded with information, and you
are often carrying the stresses that you have faced throughout the day. It's no wonder that you have difficulty falling asleep, staying asleep, or finding restful sleep.
One of the best ways to ensure a good
night's sleep is to establish a pre-bedtime schedule that will help you unwind.
Nighttime yoga will stretch tight muscles, calm the mind, and prepare your body
for deep, restorative rest.
Yoga Poses for Better Sleep
Choose a few poses that work best for you.
But, keep in mind that nighttime yoga is supposed to be soothing and relaxing,
not energizing. So don't push yourself too hard. Allow the stretches to release
the tension and lead your mind and body gently into dreamland.
This doesn't have to include the chanting and “Oms”. It's about relaxing, finding the mind-body-breath connection, and letting the stresses of the day melt away.
Sit cross-legged on your bed, mat, or floor. If this position is uncomfortable, prop pillows under your knees or extend your legs straight out in front of you.
Sit up straight and lean against your pillows, headboard, or wall. If you prefer to not lean against something, that is fine too, as long as you can comfortably maintain a proper position without this added support.
Rest your hands on your thighs or on the floor beside your hips.
Close your eyes and focus on your breathing.
Concentrate on releasing your stress and relaxing your muscles.
Hold this position for 1-5 minutes.
This is a calming, restorative posture that relieves physical, mental, and emotional tension. It is one of the best yoga poses for better sleep and is a great way to wind down after a busy day.
Kneel on your bed or mat, knees about hip width apart, butt resting on your heels, and your big toes touching.
As you exhale, slowly bend your torso over your thighs until your forehead touches the bed or mat.
Your arms can be down by your feet, palms facing up or extended in front of you with palms facing down.
Hold this pose for 1-5 minutes, remembering to maintain a calming breathing pattern.
I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or if you have any ideas you want to share, feel free to contact me or visit our Q&A forum.