Are you finding it difficult to sleep? You’re not alone in the struggle.
According to the American Sleep Association, approximately 70 million Americans suffer from a sleep disorder and insomnia is the most common among them.
If you’re suffering from a lack of sleep, yoga can help. Practicing relaxing yoga postures can help you calm your nerves and muscles and help you fall asleep fast.
10-Minute Yoga Stretch: Best Stretches Before Bed
A 10-minute yoga stretch just before bedtime is the best way to unwind after a long day. Taking a few minutes to practice some relaxing yoga postures will help you stretch your muscles, help you breathe better, and fall asleep fast.
During a restorative yoga pose, the focus is on your breathing. This level of deep breathing transports you into a deeper state of relaxation that improves your flexibility, promotes a healthier lifestyle, and promotes mindfulness.
The Benefits of Relaxed Poses
When everything in your life seems to go so fast, it is easy to get stressed and sleepless. Practicing relaxed poses can help you slow everything down. Below are some benefits of relaxed poses.
- Boost your immune system through deep relaxation
- Balance your nervous system
- Quiet your mind
- Recover from illness
- Heal emotional pain
7 Yoga Poses for Insomnia
According to a national survey, about 55% of adults who practiced yoga discovered it helped them sleep better, and 85% of them said it helped them reduce stress. Here are seven restorative yoga poses you can practice before bed to de-stress and sleep better.
- Easy pose (Sukhasana)
- Child’s pose (Balasana)
- Seated forward fold (Paschimottanasana)
- Seated wide-angle forward fold (Upavistha Konasana)
- Supine spinal twist (Supta Matsyendrasana)
- Legs up the wall pose (Viparita Karani)
- Corpse pose (Savasana)
#1. Easy Pose (Sukhasana)
The Sukhasana is a comfortable sitting position that is intended to be calming and comfortable, just like the name implies. Sukha means easy while Asana means pose. It is often used to practice breathing and meditation exercises.
Benefits of Easy Pose
Regular practice of easy pose can align your spine and decreases stress and anxiety by extension. Easy pose calms the mind and can strengthen your back, knees, and ankles.
How to Do
Sit up straight on the floor. With your knees wide apart, place each foot underneath the opposite knee and fold your legs inwards to your torso.
Place your palms on your knees. Ensure you’re sitting up straight with your head, and spine properly aligned. Relax your thighs and look ahead. Hold for a few minutes and change the cross of your legs.
#2. Child’s Pose (Balasana)
The child’s pose is a relaxing yoga posture that focuses on your thighs. When practiced correctly, the gravitational pull of the child’s pose can give you a sense of physical and mental relief that can help you fall asleep fast.
Benefits of Child’s Pose
Practicing a child’s pose can release tension in your back, neck, and shoulders. It calms the mind and encourages steady breathing. It allows you to breathe fully while stretching out your spine.
How to Do
Begin by getting onto your hands and knees. Slightly part your knees wider than your hips. Rest your butt on your heels and stretch out your hands in front of you. Rest your forehead on the floor and take slow, deep breaths.
#3. Seated Forward Fold (Paschimottanasana)
The Paschimottanasana is a seated forward-bending asana from Hatha yoga and a good remedy for all kinds of insomnia. It’s a relaxing yoga posture that gives your whole back, thighs, and calves a good stretch.
Benefits of Seated Forward Fold
The forward fold is a calming pose. It can relieve stress and mild depression. It soothes headaches, improves digestion, and reduces fatigue.
How to Do
Sit upright with your legs stretched out in front of you, tuck your tummy in towards your spine. Stretch out your hands in front of you and slowly bend forward to touch your toes. Tuck your chin in towards your chest.
#4. Seated Wide-Angle Forward Fold (Upavistha Konasana)
This relaxing yoga posture stretches and strengthens your back and leg muscles. Although it’s a challenging pose, it’s beneficial to you.
Benefits of Seated Wide-Angle Forward Fold
This pose stretches your lower back, shoulders, legs, and your groin. With regular practice, it can calm and relax your mind, improve your concentration, reduce stress, and elevate your mood.
How to Do
Sit upright on the floor, with your legs stretched out in front of you. Widen your legs up to a 90-degree angle. Take deep breaths and slowly bend forward as you fold your torso in. Hold your big toes and bring your chin to the floor. If it’s difficult bringing your torso to the floor for this pose, you can lay a cotton-filled pillow in front of you for support.
#5. Supine Twist (Supta Matsyendrasana)
The supine twist helps counteract the effects of sitting in a chair for too long. It’s a relaxing yoga pose you can infuse in your daily life to improve your posture and help you sleep fast.
Benefits of Supine Twist
If you’re looking for a pose to loosen the tension on your hips and spine, give the supine twist a try. It increases flexibility and calms your sympathetic nervous system.
How to Do
Lie down on your back. Bend your knees and flatten your feet. Slowly inhale and exhale as you lower your bent legs to the right. Hold the position for a few breaths, then return your knees to the center. Repeat the process by bending your knees and twisting to the left.
#6. Legs Up the Wall Pose (Viparita Karani)
Viparita Karani is a great restorative pose that allows your mind and body to relax. Although it doesn’t require much flexibility or strength, it is a calming pose for bedtime meditations. It can help you fall asleep fast.
Benefits of Legs Up the Wall Pose
It promotes blood flow, improves digestion, and provides relief to tired legs. It’s a great pose for stretching the back of your neck and relieving lower backache.
How to Do
Lie down facing up on the floor close to a wall. Stretch your legs up on a wall, ensuring your hips and heels are supported against it. Keep your spine straight and bend your knees a little. If you have back pain, you can place a cotton bed topper beneath your lower back for comfort.
#7. Corpse Pose (Savasana)
Corpse pose is a pose of absolute relaxation and a great way to go into a deep sleep. This pose allows you to listen to your body and calm your mind.
Benefits of Corpse Pose
Corpse pose helps to lower your blood pressure, relax the body, reduce fatigue, and insomnia. It is also great for relieving stress and depression.
How to Do
Lie facing down on an organic cotton massage mat. Relax your jaw and keep your teeth apart. Inhale and exhale deeply as you release your thoughts.
Another great article: "Having a Meditation and Yoga Space at Home"