Asana 46: 5 Bedtime Yoga Poses That Will Help You Sleep Better

If sleep has been avoiding you for quite some time, whatever reason it may be, you must be wondering whether you need to see a doctor who can prescribe you some pills. But wait, there are natural ways to go about it too. Like herbal teas and yoga. Here, let’s #BeALittleMore aware of how you can practise the below 5 yoga poses that are known to do wonders in helping you sleep better.

5 Yoga Asanas For Better Sleep

1. Viparita Karani (Legs Up The Wall)

This position calms your nervous system and alleviates panic attacks and anxiety among those experiencing the symptoms. It relaxes you and induces deep sleep. Putting your legs up pushes blood flow upwards, ensuring better circulation. 

How To Do It:

1. Lie down on your back with your buttocks as close to the wall as possible. Ensure that you feel comfortable.
2. Put both your legs up the wall, so your feet rest against the wall.
3. Hold this position for as long as you can and gradually start bringing yourself closer to the wall.
4. Place a small pillow under your lower back to prop up your lower back a bit. Stay this way as long as you want to.

2. Balasana (Child Pose)

As the name suggests, this yoga pose helps you enjoy deep sleep like a child. It relaxes you and makes you feel at peace. The massaging effect of the pose stimulates your pituitary gland, which controls melatonin, which in turn impacts your sleep cycle.

How To Do It:

1. Kneel down with your knees wide apart and your toes touching the floor.
2. Place your hands on the floor and then gradually move them away from your body.
3. Next, keep lowering the torso towards the ground till you place it between your thighs.
4. Keep your palms fixed to the ground and stay still or slowly move your head from side to side.

3. Paschimottanasana (Forward Bend Pose)

This pose stimulates the kidney and liver, and releases tension, enabling your body to enjoy uninterrupted slumber soon after. What’s more, it relieves back, headaches, and insomnia.

How To Do It:

1. Stand with your feet hip-width apart or even wider.
2. Lower your upper body towards the ground, so your upper body rests over your legs. 
3. Keep your hands on the ground or hold the opposite elbow.
4. Rest your neck gradually, so there’s no heaviness in your upper body.
5. You can hold this position or move from side to side gradually.

4. Supta Matsyendrasana (Supine Twist)

This yoga position aids in relaxing muscles and easing tension in the spine. That apart, it also aids in digestion. Enough reasons for your body to pass into slumber.

How To Do It:

1. Lie on your back and pull your knees to your chest.
2. Allow both knees to move over to one side while turning your neck to the other side.

5. Savasana (Corpse Pose)

The meditative state of this pose is ideal for preparing your body and mind to induce you to sleep. It focuses on breathwork to do the trick for you.

How To Do It

1. Lie on your back with hands by your sides a few inches away from your body and your palms facing downwards.
2. Relax completely, so your feet and toes fall open. This position concludes your energy for the day.
3. Close your eyes and focus completely on yourself inhaling and exhaling.

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