As someone who suffers from insomnia, I decided to put some yoga poses to help you sleep better to the test. While you might think any yoga will help your sleep, some are designed to energize you. For best results, try some of these yoga poses to help you sleep better within a hour of bedtime. You'll feel more relaxed, fall asleep quicker and even have a more restful night. The poses only take 10 minutes or less, which we all have time for.
1. Balasana – Wide Legged Child's Pose
This is one of my personal favorites to help me relax before bed. It's one of the best yoga poses to help you sleep better as it calms your mind and body. Start by sitting on your knees with your big toes touching. Keep your knees out towards your sides. Push your butt towards your heels and stretch your body towards the floor until your forehead touches the floor with your arms outstretched and hands touching. Let your body relax as you breathe deeply for 10 breaths.
2. Viparita Karani – Leg Wall Pose
I highly recommend doing this pose on your bed if your bed is against a wall. It's even more relaxing this way. Lie on your back with your legs straight up against the wall. Depending on how flexible you are, you can keep your butt against the wall or slightly away from it. Keep your arms stretched out to either side. After a few minutes of deep breathing, bend your knees and roll to your side. Take a few more breaths before getting up.
3. Uttanasana – Standing Forward Bend
If stress is keeping you up at night, this pose helps relieve much of the tension. Start in a standing position with your feet six inches apart. Slowly bend forward and reach as far as you can towards the ground. If you can't reach the ground, touch your hands to the opposite elbow. Bend your knees if you feel too much strain. Breathe deeply for at least a minute before rising.
4. Halasana – Plow Pose
This pose may be too difficult if you're not used to yoga. If it doesn't feel comfortable, don't force it until you become more flexible. Start by lying on your back with hands palm down by your sides. Raise your legs until they're over your head and then ease them back behind your head until your toes touch the ground. Hold for several minutes for best results. It changes how the blood flows to better relax the body before bed.
5. Supta Badha Konasana – Bound Angle Pose
This pose is another great pose to do on the bed. It even incorporates your pillows. Start in a sitting position and place a pillow next to your lower back. Pull your heels in towards your body until the soles of your feet are touching and your knees are bent. If the strain is too much, place a pillow under your knees. Lie back against the pillow and let your knees remain comfortably bent with heels touching. Breathe deeply for several minutes.
6. Ardha Matsyendrasana – Seated Spinal Twist
If you sit all day and your spine gets stiff, keeping you up at night, this pose is the perfect solution. Start in a sitting position with your back straight and legs straight out in front of you. Bend one leg and place the foot on the other side of your opposite leg. Pull your knee and leg as close to your torso as possible. Tilt your upper body and head in the opposite direction of your bent leg. Hold for several deep breaths and repeat with the other leg.
7. Savasana - Corpse Pose
Many yoga routines end with this pose. It's more about breathing instead of the pose itself. Lie on your bed with your body in a straight line. Keep your hands against your sides. As you breathe deeply, calm your mind and let the tension ease out of your body. Remain in this position for several minutes at least. Many people actually fall asleep in this pose because it's so relaxing.
Yoga can be extremely energizing or highly relaxing. While it may not cure your sleep problems, it might help you at least get a little more sleep. Try all these or just a few and see which help you best. Which yoga poses are your favorite for better sleep?