Yoga poses for sleeping better, do they exists? Do you ever feel like the sandman has forgotten to visit your bedroom? Do you lay awake for hours, staring at the ceiling and counting sheep that never seem to come? If this sounds familiar, then it might be time for you to try some yoga poses!

Allowing yourself a few minutes of relaxation before bed can help improve your sleep quality, reduce stress levels and leave you feeling energized for the day ahead. With just a little bit of practice each night, these simple yet powerful yoga poses can help get those zzzs…. back on track.

Yoga is an ancient practice with countless benefits – both physical and mental – so why not use it as part of your nighttime routine? Throughout our lives, we all have days where it feels impossible to switch off and relax.

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If this is something that resonates with you, then I invite you to explore how gentle stretching could make all the difference in helping you drift off into dreamland.

By embracing the power of conscious breathing while gently engaging our muscles through various postures and movements, we are able to create a sense of peace within ourselves which allows us more easily access restful sleep. Read on to discover which poses will work best for you!

Benefits Of Yoga Poses For Sleeping Better

Yoga is a great way to promote better sleep. By incorporating restorative and bedtime yoga poses, you can help your body relax and unwind after a long day.

When we practice yoga before bed, it helps activate the parasympathetic nervous system which controls functions such as digestion and relaxation, allowing us to feel calmer and more at ease. Additionally, activities like stretching or light movement can decrease our heart rate for improved sleep quality.

This is particularly beneficial if you suffer from any kind of sleep disorder as it allows your body to move into a relaxed state prior to hitting the pillow.

So let’s explore different types of yoga poses for sleeping better.

Different Types Of Yoga Poses

Yoga poses for better sleep are like pieces of a puzzle, when used together they create the perfect environment for restful slumber. It is recommend starting with an easy pose to take your time and settle into the practice.

From there you can move onto more challenging postures such as a forward bend or wall pose. Then end with some gentle stretches in corpse pose or child’s pose to cool down your body temperature and relax before bed.

This might sound simple, but these poses have been proven to be effective tools in helping people fall asleep faster and wake up feeling refreshed.

The key is to set the mood for restful sleep by slowing down your movements, focusing on deep breaths, and allowing yourself to fully relax without any distractions from technology or other tasks that need completing.

It’s important to remember that everyone has different needs when it comes to finding quality sleep so find what works best for you! With regular practice of this sequence you will soon be able to reap all the benefits of better quality sleep.

Preparing The Body And Mind For Bedtime Yoga

Recent studies show that up to 70% of adults are not getting enough sleep. Whether it’s due to stress, anxiety or a combination of the two, yoga poses can help you get better quality sleep and consequently improve your mental health.

Yoga has been proven to be an effective way to relax both the body and mind before going to sleep. By incorporating these four easy postures into a nightly routine, you give yourself the chance to unwind from the day and nurture feelings of relaxation in preparation for bedtime.

As you practice each pose, focus on releasing physical tension while connecting with your breath – allowing thoughts and worries to slowly drift away as they come up. With regular practice, you should begin to notice improved quality of sleep and increased energy during the day!

Breathing Exercises Before Bedtime

Breathing exercises before bedtime are a great way to promote better sleep. Taking deep, slow breaths can help relax the body and mind, allowing us to drift off into quality sleep more easily. Lack of sleep or sleep deprivation can have serious consequences on our health.

Therefore, it’s important that we take some time out of our busy day to focus on breathing exercises before going to bed in order to ensure good night’s rest.

One specific exercise is the 4-7-8 technique by Dr Andrew Weil. Inhale deeply for four seconds, hold your breath for seven seconds then exhale slowly for eight seconds. This allows one’s heart rate and blood pressure to decrease while getting ready for sleep.

It helps quieten the mind which is essential for a peaceful slumber. With regular practice, you’ll find yourself falling asleep faster than ever before!

Posture And Positioning Techniques To Enhance Sleep Quality

Now that you have begun to practice some pre-bedtime breathing exercises, let’s talk about postures and positioning techniques for improved sleep quality.

For those who are looking for a deeper restorative experience before bed, I suggest exploring the following poses:

Relaxation techniques such as progressive muscle relaxation help prepare us mentally prior to snoozing which leads us nicely into our next section…

Relaxation Techniques To Help You Fall Asleep Faster

It’s time to relax and drift off into a peaceful sleep. Yoga can be an effective tool for improving your sleep patterns, as well as overall wellness. It’s important to focus on calming the mind and body while preparing for sleep with yoga postures that allow you to become more comfortable.

The best yoga poses to help you get better rest are those that open up tight areas of the body like hips and inner thighs. For example, start in a seated position by crossing your right foot over your left thigh and leaning forward onto your leg gently until you feel a mild stretch in both legs.

This helps to release tension from your muscles, which will make it easier for you to fall asleep faster.

Yoga also provides many benefits such as reducing stress levels and promoting relaxation before bedtime.

By integrating breathing exercises during specific poses or sequences, we can create an environment where our minds quiet down so that we can finally drift off into blissful slumber.

So let’s move on to some specific poses designed to reduce stress and anxiety levels at bedtime!

Specific Poses To Reduce Stress And Anxiety Levels At Bedtime

As we transition into specific poses to reduce stress and anxiety levels at bedtime, it’s important to remember that these postures can be done anytime you feel overwhelmed. The end of the day is often a time when sleep deprivation starts to set in and stress hormones start rising.

Poor sleep affects our ability to think clearly and can lead to high blood pressure, so creating space for relaxation before falling asleep is essential.

A few simple yoga poses will help relax your body and mind just enough for a peaceful night’s rest. A reclined twist pose helps relieve physical tension in the back, neck, shoulders and hips by stretching out tight muscles.

For an extra boost of comfort try adding some props like pillows or bolsters which will make this pose even more soothing. Child’s Pose is another great posture for calming down after a long day. It’ll bring much needed relief from fatigue as well as reducing any feelings of anxiousness brought on by stressful situations.

Taking deep breaths while folding forward with your arms extended outward creates an environment conducive for letting go of worries and tensions before drifting off to sleep.

These two basic yet powerful poses are ideal tools for anyone looking to cultivate better sleeping habits. They offer gentle support during times of difficulty and provide us with the necessary foundation needed in order to move forward into guided meditation practices to ease into slumber.

Incorporating Essential Oils And Aromatherapy Into Your Routine

Incorporating essential oils and aromatherapy into your yoga routine is an excellent way to relax the body, mind, and spirit before going to bed. This can be done in a variety of ways. For example, you may choose to take long deep breaths while inhaling the scent of lavender or chamomile.

You can also apply topically on certain areas of your body such as behind your ears or at the tops of your feet.

Essential oils are incredibly powerful tools when used correctly before bedtime. Combining them with gentle yoga postures designed specifically for relaxation will create an optimal environment in our bodies allowing us to drift off into dreamland peacefully!

Tips For Practicing Safely Before Going To Bed

Yoga is an excellent way to prepare for a good night’s sleep, but it’s important to practice safely. The Centers for Disease Control and Prevention recommends that you stretch gently before bedtime in order to help your body ease into sleep mode.

It’s also wise to avoid vigorous exercises which may overstimulate the mind and make it difficult to wind down.

When practicing yoga at night, opt for gentle postures such as seated stretching or reclined poses like Child’s pose or Reclined Bound Angle Pose.

These should be done slowly with awareness of the breath and deep relaxation between each posture. Focus on releasing tension from the neck, shoulders and lower back area as these are common areas where stress accumulates throughout the day.

Taking extra care when transitioning in and out of poses will ensure that your muscles stay safe while achieving maximum benefits from your practice. With this mindful approach, you can rest assured that you’ll soon drift off peacefully after engaging in a few minutes of yoga before heading off to bed!

What Not To Do Before Sleeping

Before turning in for the night, it’s important to be mindful of certain activities that can disrupt your chances of getting a good night’s sleep. According to recent research, over 85% of people who practice poor pre-sleep habits struggle with insomnia or lack of quality sleep.

It’s recommended avoiding these activities at least two hours prior to going to bed. Instead, opt for more relaxing practices like reading, taking a warm bath, stretching or doing some gentle yoga poses. All these will prepare you mentally and physically for a peaceful slumber.

Furthermore, make sure your sleeping environment is comfortable – this includes setting the ideal temperature according to individual preferences and using noise cancelling tools if needed. If you do all these things correctly then rest assured you’ll have no trouble falling into sweet dreams!

How Often Should You Practice?

Now that you know what not to do before sleeping, let’s discuss how often you should practice yoga for better sleep. Practicing the right poses can help improve your quality of sleep and leave you feeling refreshed in the morning.

It is recommended to practice at least once a day for optimal results. However, if you are new to yoga or have limited time, consider practicing three times a week instead. You don’t need to dedicate an hour each day. Even just 10 minutes will work wonders!

Choose your postures carefully as some may be too stimulating and make it difficult to fall asleep afterwards. Always start off with gentle stretching exercises such as cat-cow pose or child’s pose and end with something calming like corpse pose or legs up the wall pose.

This way, your body has enough time to relax and unwind while preparing itself for bedtime.

Yoga can be extremely beneficial when done correctly but there are potential side effects of doing it too late at night.

That’s why creating an ideal nighttime routine incorporating light stretches and breathing techniques is key for achieving restful sleep—no matter what type of lifestyle you lead.

Potential Side Effects Of Doing Yoga Too Late At Night

Although yoga can be a wonderful practice to improve one’s sleep, it is important to remember that doing yoga too close to bedtime could potentially have some side effects. For example, increased alertness or energy might make winding down for the night more difficult.

Additionally, poses that are stimulating and energizing should not be taken late at night as they may contribute to difficulties in sleeping.

It is also important to recognize that if any physical discomfort arises during your nighttime practice, pushing through those sensations could lead to further injury or aggravate existing issues.

If you find yourself struggling with this balance between yoga and restful nights of sleep. Please consider seeking professional guidance so that you can safely reap all the benefits of your regular practice while still getting optimal rest each night.

Seeking Professional Guidance If Needed

If you have been trying yoga poses for sleeping better and still find yourself having difficulty, it may be time to seek some professional guidance. Here are a few tips on how to get the help you need:

• Research local yoga classes in your area that specialize in helping people with sleep issues.
• Talk to your doctor about what kind of therapy or treatment might work best for you.
• Ask friends or family members if they know of any professionals who could provide assistance specifically related to sleep disruption.

Yoga can be an invaluable tool when it comes to getting a good night’s rest, but sometimes we need more than just postures and breathing techniques to make real progress towards improved sleep quality.

Seeking out specialized advice from trained professionals is often essential for those struggling with insomnia or other chronic sleep problems.

A qualified clinician will also be able to help identify any underlying medical causes which may contribute to poor sleep habits, such as hormone imbalances or untreated conditions like anxiety disorders or depression.

Whether seeking individual counselling sessions or attending group classes, finding support tailored toward improving your specific needs can be immensely beneficial in overcoming difficulties associated with a lack of restful nights.

Frequently Asked Questions

What Are The Best Yoga Poses For Sleeping Better?

Are you having trouble sleeping? It’s a common issue, and one that can often be helped with the practice of yoga. In this article, we’ll explore some of the best poses to help improve your sleep quality.

When it comes to restful slumber, there are certain postures in yoga that will assist in calming both body and mind. From gentle stretches to soothing twists and forward folds, here are five excellent poses for helping you drift off into dreamland:

• Child’s Pose: This posture helps release any physical tension by bringing the torso down towards the thighs while allowing the neck and head to relax.
• Legs Up The Wall: A simple but effective pose that releases stress from the lower back while aiding circulation throughout your body.
• Seated Forward Bend: A great way to help reduce anxiety levels before bedtime by gently stretching out your spine whilst providing a sense of grounding.
• Reclined Spinal Twist: This pose is ideal for releasing tension from tight shoulders as well as giving an overall feeling of relaxation.
• Corpse Pose: Also known as Savasana, this classic posture allows you to completely let go of any mental or physical strain and just be in stillness for a few moments.

These yogic practices are designed not only to help ease you into a more peaceful night’s sleep but also create an inner balance that encourages self acceptance and growth on all levels – physical, emotional and spiritual.

By taking time away from our busy lives each day to connect with ourselves through yoga can make us better equipped to face life’s challenges when they arise during our waking hours. So why not give these postures a try tonight?

You may find yourself pleasantly surprised at how wonderful you feel after a good night’s sleep!

Can Yoga Improve The Quality And Duration Of Sleep?

Yoga can have a profound effect on the quality and duration of your sleep. When practiced regularly, yoga can help reduce stress hormones and improve overall well-being – both of which are key to getting a good night’s rest.

Here is why you should consider adding yoga into your nightly routine:

• It helps relax tight muscles that may be keeping you awake
• It encourages mindfulness, allowing you to focus on being present instead of worrying about tomorrow’s tasks
• It promotes breathing techniques to slow down an overactive mind
• It reduces cortisol levels in the body which improves relaxation and decreases anxiety

Incorporating yoga into your evening routine can provide several benefits for achieving better sleep. Through creating mindful awareness and calming physical movements, it will help decrease stress levels while improving concentration.

Additionally, the deep stretching involved with many poses increases blood flow throughout the body helping to create balance in both mind and body so you can drift off peacefully each night.

What Yoga Poses Should Be Avoided Before Going To Bed?

As the adage goes, “A good night’s sleep is essential for a healthy life.” Indeed, getting enough sleep each night can help to improve physical and mental well-being. So it makes sense that yoga may be able to help with this vital element of our lives.

Yoga instructors generally advise their students against doing more active or dynamic postures just prior to going to bed. Twists and backbends are particularly contra-indicated as they tend to stimulate rather than relax the body.

It is also important not to overstretch oneself at night time as this can lead to strained muscles when trying to rest afterwards.

In addition, inverted poses such as headstands should be avoided because these have an energising effect that could keep us awake instead of helping us drift off into sweet dreams.

To maximise relaxation and promote deeper levels of restorative sleep, we recommend gentle stretches combined with breathing exercises like Pranayama (alternate nostril breathing) or Kapalabhathi (skull shining breath).

Simple forward folds accompanied by deep exhalations are great for calming down the nervous system so that one can slip into a peaceful slumber without difficulty.

After all, what matters most is finding an optimal balance between activity and stillness throughout one’s day – something that yoga helps us achieve quite naturally!

Is It Safe To Do Yoga Late At Night?

It is natural to wonder if it’s safe to do yoga late at night. After all, the idea of winding down before bed with a relaxing practice is appealing for many people.

While doing some gentle poses may help you relax and improve your sleep quality, there are certain considerations that should be taken into account when deciding whether or not to do yoga late at night.

For instance, it’s important to remember that any form of exercise can cause an increase in alertness which could make falling asleep more difficult.

Therefore, if you’re looking to use yoga as a way to wind down before going to bed, then it might be better to opt for slower-paced postures such as forward bends and restorative poses rather than vigorous vinyasa flows.

Additionally, keep in mind that breathwork exercises like pranayama might also stimulate energy levels so these should be avoided shortly before hitting the hay too!

Ultimately the decision on whether or not you want to do yoga late at night will depend on how well your body responds after completing the session; but whatever type of practice you choose, always listen closely and follow what feels right for YOU.

What Yoga Poses For Sleeping Better?

The perfect recipe for a relaxing bedtime routine? It’s not set in stone. Yoga is an individualized journey that helps you find the best way to drift off into sweet dreams!

Whether it be slow and steady breathing, gentle stretching or simply moving at your own pace – discover how yoga can help encourage quality sleep every night.

Research has uncovered an equation with a surprisingly powerful effect: combining simple movements and relaxed breathing can bring profound relaxation, both mentally and physically.

Yoga is one way to access these benefits – it helps people slip asleep with greater ease while also encouraging deeper sleep when they’re already out. So if you want your slumber quieter, calmer, more restful; yoga could be just the answer!

17 Ways to Practice Yoga Poses For Sleeping Better

Happy Baby Pose (Ananda Balasana)

Yoga is an excellent way to relax both your body and mind. It helps improve flexibility by stretching the groin, spine, and inner thigh muscles while calming the spirit. And for those who can’t stretch far enough to grab their feet with just their hands – a yoga strap or belt may come in handy!

• Begin on your back: Lie down on a yoga mat with your legs extended straight and your arms resting alongside your body.
• Bend your knees: Slowly bend your knees, bringing them towards your chest.
• Grab your feet: Reach your arms inside your knees and grab the outer edges of your feet, your big toes, or your ankles, depending on your flexibility. If you cannot comfortably reach your feet, you can use a yoga strap or towel wrapped around the soles of your feet for support.
• Open your hips: Gently pull your knees apart, allowing them to move towards your armpits, and keep your feet flexed. Align your ankles with your knees, so that your shins are perpendicular to the mat.
• Press your tailbone down: As you hold the pose, actively press your tailbone and sacrum down towards the mat, keeping your lower back in contact with the floor.
• Breathe and relax: Close your eyes and take slow, deep breaths. Allow your body to relax and release tension, especially in your hips and lower back. Stay in Happy Baby Pose for 30 seconds to 1 minute, or longer if you’re comfortable.
• Release the pose: To exit the pose, gently release your feet and lower them back down to the mat, extending your legs straight.

Happy Baby Pose can be used to promote relaxation and release tension in the hips and lower back throughout your yoga practice or at the end of a long day.

Standing Forward Bend (Uttanasana)

Uttanasana is the perfect pose to help you destress after a long day. This soothing stretch helps relax and refresh tired muscles in your legs, hips, neck and shoulders – so that you can ease into evening hours with renewed wellbeing!

• Begin in Mountain Pose (Tadasana): Stand tall with your feet together or hip-width apart, arms resting alongside your body, and shoulders relaxed.
• Inhale and lift your arms: As you inhale, raise your arms up towards the sky, keeping your shoulders relaxed.
• Exhale and hinge at the hips: As you exhale, hinge forward from your hips, maintaining a long spine as you fold your torso over your legs.
• Position your hands: Place your palms or fingertips on the floor, or if you cannot reach the floor, use yoga blocks or grasp your opposite elbows.
• Relax your head and neck: Allow your head to hang heavy, releasing tension in the neck and shoulders.
• Engage your thighs: Keep a slight bend in your knees if your hamstrings are tight, and engage your quadriceps to protect your lower back.
• Hold and breathe: Stay in the Standing Forward Bend for 30 seconds to 1 minute, taking slow, deep breaths.
• Release the pose: To exit the pose, place your hands on your hips and, with an inhale, lift your torso back up to a standing position, maintaining a long spine as you rise. Return to Mountain Pose.

Reclining Bound Angle Pose (Supta Baddha Konasana)

Reclining Bound Angle Pose, or Supta Baddha Konasana, is an ideal restorative pose to help you find your zen. This pose opens the hips and groin while releasing tension in the chest muscles — allowing for a deeper sense of relaxation as it brings balance to both body and mind.

• Begin in a seated position: Sit on a yoga mat with your legs extended straight in front of you.
• Bend your knees: Bend your knees and bring the soles of your feet together, allowing your knees to open to the sides, creating a diamond shape with your legs.
• Support your knees (optional): If you have tight hips or feel discomfort in your inner thighs or groin, place yoga blocks, bolsters, or folded blankets under your knees for support.
• Position your feet: Bring your heels close to your pelvis but maintain a comfortable distance to avoid straining your hips and inner thighs.
• Recline onto your back: Slowly lower your torso onto the mat, using your hands for support as you recline. Rest your head and shoulders on the mat, and place your arms alongside your body with your palms facing up.
• Support your head and neck (optional): If you have tightness in your chest or neck, use a small pillow, folded blanket, or bolster under your head and neck for added support.
• Relax and breathe: Close your eyes and relax your entire body. Allow your hips and inner thighs to soften as you breathe deeply and evenly. Stay in Reclining Bound Angle Pose for 1-5 minutes or longer, depending on your comfort level.
• Release the pose: To exit the pose, gently bring your knees together using your hands to assist if needed. Roll to one side and slowly push yourself up to a seated position

Corpse Pose (Savasana)

Savasana is the perfect way to relax and recharge – like a mental vacation! This distinctive yoga pose encourages your body to sink into stillness, letting go of tension as you drift away on each breath. Let yourself surrender for however long feels right, an indulgent few moments or forever…

• Begin on your back: Lie down on a yoga mat with your legs extended straight and your arms resting alongside your body. If you have any discomfort in your lower back, place a folded blanket or small pillow under your knees for support.
• Position your legs: Allow your feet to fall open naturally to the sides, relaxing your hips and thighs.
• Position your arms: Rest your arms a comfortable distance from your body, with your palms facing up to encourage openness in your chest and shoulders.
• Align your head and neck: Gently tuck your chin towards your chest to lengthen the back of your neck, ensuring that your head and neck are in a neutral position.
• Close your eyes: Soften your gaze or close your eyes completely to help bring your focus inward.
• Breathe and relax: Take slow, deep breaths, allowing your body to fully relax and release tension. Focus on letting go of any remaining stress or tension in your muscles, allowing your body to feel heavy and supported by the mat.
• Stay in the pose: Remain in Corpse Pose for 5-10 minutes, or longer if desired, to fully absorb the benefits of your yoga practice and promote deep relaxation.
• Release the pose: To exit the pose, gently wiggle your fingers and toes, slowly awakening your body. Bend your knees and roll onto one side, resting your head on your arm. Take a few breaths here, then gently press your hands into the floor to lift your torso up to a seated position.

Corpse Pose is an essential part of a well-rounded yoga practice, as it allows the body and mind to fully relax and rejuvenate. and one of the Yoga poses for sleeping better

Seated Forward Bend (Paschimottanasana)

Paschimottanasana, a calming yoga pose, helps stretch the body while simultaneously alleviating stress. It stretches both hamstrings and lower back muscles while boosting spinal flexibility – an essential part of staying balanced in life!

• Begin in a seated position: Sit on a yoga mat with your legs extended straight in front of you. If you have tight hamstrings, sit on a folded blanket or bolster to elevate your hips.
• Align your spine: Sit up tall with a straight spine, grounding your sit bones into the mat or support.
• Inhale and lift your arms: As you inhale, raise your arms up towards the sky, keeping your shoulders relaxed.
• Exhale and hinge at the hips: As you exhale, hinge forward from your hips, maintaining a long spine as you fold your torso over your legs.
• Reach for your feet: Grasp your big toes, feet, or ankles, depending on your flexibility. If you cannot reach your feet, use a yoga strap or towel around the soles of your feet for support.
• Engage your thighs: Keep your knees slightly bent if your hamstrings are tight, and engage your quadriceps to protect your lower back.
• Hold and breathe: Stay in the Seated Forward Bend for 30 seconds to 1 minute, taking slow, deep breaths. Gently draw your chest towards your thighs, but avoid straining or rounding your back.
• Release the pose: To exit the pose, inhale and lift your torso back up to a seated position, maintaining a long spine as you rise. Lower your arms back down to your sides and relax.

Standing Forward Bend (Uttanasana)

Uttanasana is a pose that has the potential to be your own personal spa day. With its ability to target muscles in many areas of the body, this stretch will help you release tension and find relaxation – perfect for unwinding after a long tiring day.

• Begin in Mountain Pose (Tadasana): Stand tall with your feet together or hip-width apart, arms resting alongside your body, and shoulders relaxed.
• Inhale and lift your arms: As you inhale, raise your arms up towards the sky, keeping your shoulders relaxed.
• Exhale and hinge at the hips: As you exhale, hinge forward from your hips, maintaining a long spine as you fold your torso over your legs.
• Position your hands: Place your palms or fingertips on the floor, or if you cannot reach the floor, use yoga blocks or grasp your opposite elbows.
• Relax your head and neck: Allow your head to hang heavy, releasing tension in the neck and shoulders.
• Engage your thighs: Keep a slight bend in your knees if your hamstrings are tight, and engage your quadriceps to protect your lower back.
• Hold and breathe: Stay in the Standing Forward Bend for 30 seconds to 1 minute, taking slow, deep breaths.
• Release the pose: To exit the pose, place your hands on your hips and, with an inhale, lift your torso back up to a standing position, maintaining a long spine as you rise. Return to Mountain Pose.

Wide-Legged Standing Forward Bend (Prasarita Padottanasana)

Prasarita Padottanasana is a wonderful pose that helps to lovingly stretch and relax the muscles of your lower body. It gently lengthens your body for an invigorating release in areas such as the hamstrings, inner thighs and even around those tense shoulders – ideal when you need a break from life’s niggles!

• Begin in Mountain Pose (Tadasana): Stand tall with your feet together, arms resting alongside your body, and shoulders relaxed.
• Step your feet wide apart: Take a wide step to the side with your feet, positioning them roughly 3-4 feet apart or wider, depending on your height and flexibility. Ensure that your feet are parallel to each other.
• Inhale and lengthen your spine: As you inhale, lift your chest and lengthen your spine, maintaining an upright posture.
• Exhale and hinge at the hips: As you exhale, hinge forward from your hips, keeping a long spine as you fold your torso towards the ground.
• Position your hands: Place your palms or fingertips on the floor, or if you cannot reach the floor, use yoga blocks. You can also grasp your ankles or calves for additional support.
• Relax your head and neck: Allow your head to hang heavy, releasing tension in the neck and shoulders.
• Engage your legs: Keep your knees slightly bent if your hamstrings are tight, and engage your quadriceps to protect your lower back.
• Hold and breathe: Stay in the Wide-Legged Standing Forward Bend for 30 seconds to 1 minute, taking slow, deep breaths.
• Release the pose: To exit the pose, place your hands on your hips and, with an inhale, lift your torso back up to a standing position, maintaining a long spine as you rise. Step your feet back together, returning to Mountain Pose.

Reclining Bound Angle Pose (Supta Baddha Konasana)

Reclining Bound Angle Pose, or Supta Baddha Konasana, is an ideal restorative pose to help you find your zen. This pose opens the hips and groin while releasing tension in the chest muscles — allowing for a deeper sense of relaxation as it brings balance to both body and mind.

• Begin in a seated position: Sit on a yoga mat with your legs extended straight in front of you.
• Bend your knees: Bend your knees and bring the soles of your feet together, allowing your knees to open to the sides, creating a diamond shape with your legs.
• Support your knees (optional): If you have tight hips or feel discomfort in your inner thighs or groin, place yoga blocks, bolsters, or folded blankets under your knees for support.
• Position your feet: Bring your heels close to your pelvis but maintain a comfortable distance to avoid straining your hips and inner thighs.
• Recline onto your back: Slowly lower your torso onto the mat, using your hands for support as you recline. Rest your head and shoulders on the mat, and place your arms alongside your body with your palms facing up.
• Support your head and neck (optional): If you have tightness in your chest or neck, use a small pillow, folded blanket, or bolster under your head and neck for added support.
• Relax and breathe: Close your eyes and relax your entire body. Allow your hips and inner thighs to soften as you breathe deeply and evenly. Stay in Reclining Bound Angle Pose for 1-5 minutes or longer, depending on your comfort level.
• Release the pose: To exit the pose, gently bring your knees together using your hands to assist if needed. Roll to one side and slowly push yourself up to a seated position

Three-Part Breath (Dirga Pranayama)

Reclining Hero Pose (Supta Virasana)

Supta Virasana, or Reclining Hero Pose, invites the yogi to relax and sink into a divinely restorative state of being. Enjoy deep stretch in all areas from quadriceps to chest, hip flexors to shoulders as this pose helps unlock any physical tension held within the body while cultivating mental clarity and stillness.

• Begin in Hero Pose (Virasana): Kneel on a yoga mat with your knees together and your feet slightly wider than your hips. Sit down between your feet, with your heels pointing outward and your big toes touching. If you have tight knees or ankles, place a folded blanket or bolster under your buttocks for support.
• Check your alignment: Ensure that your sit bones are grounded, your spine is straight, and your shoulders are relaxed.
• Lean back onto your hands: Place your hands on the mat behind you, with your fingers pointing away from your body. Lean back onto your hands, lifting your hips slightly, and reposition your tailbone to create a natural curve in your lower back.
• Lower onto your elbows: Slowly lower your body onto your elbows or forearms, maintaining the natural curve in your lower back. Keep your knees together and your feet close to your hips.
• Recline fully (optional): If it’s comfortable for you, continue lowering your body onto the mat or a bolster, resting your head and shoulders on the surface. Extend your arms overhead, with your palms facing up, or rest them alongside your body.
• Breathe and relax: Close your eyes and take slow, deep breaths. Stay in Reclining Hero Pose for 30 seconds to 1 minute, or longer if you’re comfortable.
• Release the pose: To exit the pose, place your hands on the mat beside your hips and press into your palms as you slowly lift your torso back up to a seated position. Gently straighten your legs in front of you and give them a gentle shake to release any tension.

Pay attention to your body during practice and make sure you are stretching within limits. If any discomfort presents itself in the knees, ankles or lower back areas come out of the pose right away – no need to push further! Make adjustments where needed and utilize props for additional support.

Child’s Pose (Balasana)

Take a break from your day and practice the amazing Child’s Pose – Balasana! A true yoga powerhouse, this pose not only stretches and relaxes your spine, shoulders, neck but also increases circulation to the head for some serious relaxation. Find tranquility in simply taking a moment of peace with Balasana! One of the Yoga poses for sleeping better.

• Begin in a kneeling position: Kneel on a yoga mat with your knees hip-width apart and your big toes touching. If you have tight ankles or knees, place a folded blanket or bolster under your ankles or behind your knees for support.
• Sit back onto your heels: Lower your buttocks towards your heels, resting your weight on your heels.
• Hinge forward at your hips: Fold your torso forward, allowing your chest to rest on or between your thighs. Extend your arms forward, alongside your ears, with your palms facing down. Alternatively, you can rest your arms alongside your body with your palms facing up.
• Rest your forehead on the mat: Gently lower your forehead to the mat, allowing your neck to relax. If your forehead does not comfortably reach the mat, place a folded blanket, bolster, or block under your forehead for support.
• Breathe and relax: Close your eyes and take slow, deep breaths. Allow your body to relax and release tension, especially in your hips, lower back, and shoulders. Stay in Child’s Pose for 1-5 minutes or longer, depending on your comfort level.
• Release the pose: To exit the pose, gently lift your forehead off the mat and walk your hands back towards your knees. Slowly sit up and transition to a seated or kneeling position.

Child’s Pose is a versatile and calming pose that can be used to promote relaxation, relieve stress, and provide a gentle stretch throughout your yoga practice.

Sphinx Pose (Salamba Bhujangasana)

Combat stress and improve your wellbeing with a simple, relaxing pose! Stretch out the spine, chest, lungs and abdomen by placing a rolled-up towel in an open U shape under your belly. Enjoy peace of mind as you gently stretch away any tension or worry – unlock inner tranquility one breath at a time.

• Begin on your stomach: Lie face down on a yoga mat with your legs extended straight behind you and your feet hip-width apart. Rest your forehead on the mat and relax your entire body.
• Position your arms: Bend your elbows and place your forearms on the mat, parallel to each other, with your palms facing down. Your elbows should be directly under your shoulders, creating a 90-degree angle with your arms.
• Inhale and lift your chest: As you inhale, press your forearms and palms into the mat and gently lift your chest, head, and upper torso off the mat. Keep your neck neutral and gaze slightly forward or down, avoiding any strain on your neck.
• Engage your legs and core: Keep your legs active by pressing the tops of your feet into the mat and engaging your thighs. Activate your core muscles to support your lower back.
• Hold and breathe: Stay in Sphinx Pose for 30 seconds to 1 minute, taking slow, deep breaths. Keep your shoulders relaxed and drawn away from your ears, and maintain a gentle engagement of your core muscles.
• Release the pose: To exit the pose, gently lower your chest, head, and upper torso back down to the mat. Turn your head to one side and rest your cheek on the mat, allowing your body to relax.

Remember to always listen to your body and modify the pose as needed to avoid any discomfort or strain. If you experience any pain in your lower back, lower your chest closer to the mat or use a folded blanket or towel under your hips for support.

Knees to Chest Pose (Apanasana)

Find solace through embracing your own body! Hugging your legs into the chest can be an immensely comforting and satisfying movement. Not only does it soothe both mind and soul, but encourages circulation throughout the entire body while increasing flexibility in areas such as our spine. Enjoy this loving pose to experience its many benefits just for you!

• Begin on your back: Lie down on a yoga mat with your legs extended straight and your arms resting alongside your body. If you have any discomfort in your lower back, place a folded blanket or small pillow under your head for support.
• Bend your knees: Slowly bend your knees, bringing them towards your chest.
• Hug your knees: Wrap your arms around your knees, gently hugging them towards your chest. You can hold onto your elbows, wrists, or the back of your thighs, depending on your flexibility.
• Relax your head and shoulders: Keep your head, neck, and shoulders relaxed on the mat. If it’s comfortable, you can tuck your chin slightly towards your chest to lengthen the back of your neck.
• Breathe and relax: Close your eyes and take slow, deep breaths. Allow your body to relax and release tension, especially in your lower back, hips, and thighs. Stay in Knees to Chest Pose for 1-2 minutes or longer, depending on your comfort level.
• Release the pose: To exit the pose, gently release your arms and lower your feet back down to the mat, extending your legs straight.

Knees to Chest Pose can be used to relieve lower back pain, aid digestion, and promote relaxation throughout your yoga practice or at the end of a long day.

Head-of-the-Knee Pose (Janu Sirsasana)

Janu Sirsasana, or Head-of-the Knee Pose – an essential seated yoga move that can help restore balance and harmony. Releasing tension in your hamstrings, groin area and lower back while calming the mind; this pose provides a much needed respite from life’s demands whilst aiding digestion too!

• Begin in a seated position: Sit on a yoga mat with your legs extended straight in front of you. If you have tight hamstrings, sit on a folded blanket or bolster to elevate your hips.
• Bend your right knee: Bend your right knee and place the sole of your right foot against your left inner thigh, allowing your right knee to open to the side.
• Align your spine: Sit up tall with a straight spine, grounding your sit bones into the mat or support.
• Inhale and lift your arms: As you inhale, raise your arms up towards the sky, keeping your shoulders relaxed.
• Exhale and hinge at the hips: As you exhale, hinge forward from your hips, maintaining a long spine as you fold your torso over your left leg.
• Reach for your left foot: Grasp your left foot, ankle, or shin, depending on your flexibility. If you cannot reach your foot, use a yoga strap or towel around the sole of your left foot for support.
• Engage your legs: Keep your left leg active by engaging your quadriceps and pressing your left heel into the mat.
• Hold and breathe: Stay in the Head-of-the-Knee Pose for 30 seconds to 1 minute, taking slow, deep breaths. Gently draw your chest towards your left thigh, but avoid straining or rounding your back.
• Release the pose: To exit the pose, inhale and lift your torso back up to a seated position, maintaining a long spine as you rise. Lower your arms back down to your sides.
• Switch sides: Extend your right leg and repeat the pose on the other side, bending your left knee and folding over your right leg.
• Remember to always listen to your body and modify the pose as needed to avoid any discomfort or strain.

Cat and Cow Pose (Marjaryasana and Bitilasana)

Finding relief for morning back pain can be as simple as a few mindful yoga poses. Through performing the cow pose and cat pose together, an easy yet effective way to stretch both your back and flank muscles is achieved – providing restorative relaxation that helps soothe those aches away!

• Begin in Tabletop position: Start on your hands and knees on a yoga mat, with your hands directly under your shoulders and your knees under your hips. Spread your fingers wide and press your palms firmly into the mat. Keep your spine in a neutral position, with your gaze downward.
• Cow Pose (Bitilasana): As you inhale, lift your chest and tailbone towards the sky, allowing your belly to sink towards the mat. Keep your shoulders relaxed and away from your ears, and gently lift your gaze forward and up, without straining your neck.
• Cat Pose (Marjaryasana): As you exhale, round your spine towards the ceiling, tucking your tailbone under and drawing your chin towards your chest. Press your hands into the mat to deepen the stretch in your upper back and shoulders, and gaze towards your navel.
• Continue the flow: Move between Cat and Cow Pose with each breath, inhaling as you transition into Cow Pose and exhaling as you move into Cat Pose. Continue this flow for 5-10 breaths, or longer if desired, allowing your spine to move fluidly through the poses.
• Return to Tabletop position: After completing your desired number of rounds, return to a neutral Tabletop position, with a straight spine and relaxed neck.

Cat and Cow Pose can be used as a gentle warm-up at the beginning of a yoga practice, as well as a way to relieve tension and stress in the spine and neck throughout the day.

Conclusion

The practice of yoga poses before sleep can be incredibly beneficial for improving the quality and duration of your rest.

In order to get the most out of your late-night practice, it’s important to choose calming postures that will help you relax instead of invigorating positions that may leave you feeling energized or antsy.

Avoid any strenuous poses and stick with gentler stretches like Child’s Pose or Reclined Bound Angle Pose. You should also avoid doing yoga too close to bedtime as this could make falling asleep difficult.

Overall, when done correctly and at the right time, practicing certain yoga poses can be an effective way to improve your sleep experience.

As they say, “A good night’s sleep is worth more than gold”. Enjoy your yoga poses for sleeping better and get creative with your evening routine by incorporating some gentle yoga poses into your pre-bed rituals so you can rest easy each night!