Practicing yoga before bedtime is a great method to let go of everything you're holding onto mentally or physically before falling asleep soundly.

According to reports, India is the second most sleep-deprived country after Japan. The recommendation for a minimum of seven hours of sleep is based on its impact on our bodies. Doing sleep yoga will help you achieve the sound sleep you need.

Sleep yoga provides (often strenuous) physical activity and an additional mind-body benefit. Yoga promotes the relaxation response, contrary to the stress response. It relieves muscle stress from the day and unwinds the mind. Try these ten sleep yoga poses before bed as a natural sleeping aid.

10 Yoga Poses for Better Sleep at Night

1. Spinal Twist  | 10 breaths per side

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Begin with this stretching stance (Ardha Matsyendrasana) that relieves hip and lower back stress.

1. Sit on the mat, and stretch your legs outward.
2. Bend your right leg at the knee and bring your right foot close to your abdomen, against your left thigh.
3. Aim to bend your left leg next by raising your knee. 
4. Stretch your right hand backward, palm flat on the floor behind your back.
5. Raise your left arm above your head. Stretch it around your right knee and hold your right ankle.
6. Maintain the pose for 30 seconds, breathing evenly.
7. Repeat the stance on the opposite side.
    

2. Happy baby pose | 10 breaths

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Happy baby (Ananda Balasana) posture helps stretch and calm the spine, open the hips, and relieve lower back strain. Additionally, this yoga pose promotes mental clarity and stress reduction.

1. Lie comfortably on your back.

2. Raise your feet into the air, bend your knees towards your chest, and grip the outer sides of your feet.

3. Gently stretch your knees apart with your elbows, feeling the stretch in your back, hips, and hamstrings.

4. Get comfy and keep this position for ten long breaths.

3. Puppy pose | 10 breaths

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The puppy pose (Uttana Shishosana) is beneficial for digestion and relieving bloating caused by gas. This yoga pose is ideal for those experiencing difficulty sleeping due to an upset stomach.

1. Assume an all-fours stance on your yoga mat, with knees about shoulder width apart.

2. Slowly move your hands forward until your chest touches the mat.

3. Lower your forehead to relax your neck.

4. Make sure the hips are still precisely over the knees.

5. Maintain this position for ten deep breaths.

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4. Pillow-supported Child’s pose | 10 breaths

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The fetal position is comfortable for most individuals because it mimics the position we occupy in our mothers' wombs. The pillow provides a sense of comfort as you hug them.

1. Kneel on the bed with your knees out wide.

2. Stack two pillows and position them lengthwise between your knees.

3. Rest your chest on pillows and move your head to one side.

4. Stretch your arms out and place them on either side of the pillows.

5. Get comfy and hold this position for at least ten deep breaths.

You may even fall asleep here!

5. Sleeping pigeon pose | 10 breaths per side

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Tight hips might make it difficult to relax and become comfortable. Relax deeply with this easy hip stretch yoga pose.

1. Begin in an all-fours position with one pillow underneath you.

2. Lift one knee and extend the other leg straight behind you.

3. Lie down on the pillow, tucking your arms underneath for a comfortable position.

4. To increase the flexibility in your hips, raise your front foot.

5. Stay still for ten deep breaths, then softly switch sides and repeat.

6. Legs up the wall | 10 breaths

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If your feet are aching, sore, or tired, you may need to rest them before falling asleep. This yoga pose relieves blood stagnation in tired feet and combines the benefits of an inclination with total relaxation.

1. Sit on your bed, about 3 feet from the wall or headboard.

2. Lie on your back with your heels up against the wall at a 45-degree angle.

3. Place your arms by your sides and elevate your chin to face the ceiling.

4. Take ten deep breaths, or longer if you choose. If your feet feel numb or tingly, bend your knees and place your feet on the bed.

7. Pillow between knees twist | 10 breaths per side

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This is ideal for relieving lower back tightness and soreness. Twists help reduce spinal tension, calm the mind, and relax the nervous system.

1. Lie on your back, with a pillow between your knees and shins.

2. Rest your arms in a cactus stance, palms up.

3. Turn your hips and legs to the right side and look to the left.

Adjust your hips for a more comfortable resting position.

4. Take 10 deep breaths before slowly rolling to the opposite side and taking 10 more.

8. Pillow-supported Butterfly pose | 10 breaths

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Breathing or snoring issues? This one will be your favorite. Propping your torso up at an angle can improve breathing and reduce snoring if you fall asleep. Tip: This is an ideal yoga pose for pregnant women who struggle to find a comfortable position.

1. Stack two or three pillows and arrange them lengthwise on the bed.

2. Position your hips at the front end of the pillows and lie back.

3. Bring your feet together and let your knees open.

4. Rest your arms at your sides, palms up.

5. Tilt your chin just slightly up to allow for easier breathing.

6. Begin deep breathing and continue for at least 10 deep slow breaths.

9. Pillow-supported hip bridge | 10 breaths

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This pose opens up your belly and promotes digestion.

1. Arrange two pillows in the center of your bed.

2. Sit on top of the pillows, then lie back with your legs extended long.

3. Extend your arms above your head and hold the opposing elbows.

4. Make sure your feet and legs are relaxed.

5. Take 10 deep breaths and hold them.

10. Pillow-supported savasana | 10 deep breaths

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Finish with the most relaxing yoga position, known as the Corpse pose. Savasana aligns the body, promoting deep relaxation. This will quickly put you to sleep if you haven't already.

1. Lie flat on your bed and place two pillows beneath your knees.

2. Position your knees shoulder-width apart or as wide as possible while propped up with pillows.

3. Extend your arms out to your sides, palms up.

4. Raise your chin slightly to face the ceiling for easier breathing.

5. Take slow breaths and don't fight the impulse to sleep.

Bedtime yoga is excellent for those who have lots of sleeping issues. Whether you want deeper or more sleep, doing a yoga pose before bedtime could be just what you need.

Do these soothing positions to relieve muscle tension, relax, and unwind. Maintain consistency in your practice, recognizing that it may take a few weeks to see results. Keep a notebook to track your development and decide which components of your regimen are the most beneficial. To know more about our yoga classes, visit now.

FAQs

1. Is yoga beneficial to sleep? 

Yes, practicing yoga before bedtime is beneficial. It calms your body and mind, relieves tension, and improves your sleep. Gentle stretches and deep breathing can help you fall asleep faster and sleep better.