Health

Get Your Best Rest With These Simple Yoga Poses for Sleep

My first experience with yoga was an evening class for insomniacs. At the time, I was only getting about five hours of sleep each night. For some people, that's enough, but my body really needed a good eight or nine hours to function well.

My doctor recommended that I try a gentle yoga sequence before bed to help my brain and my body to gently slip into sleep. That was 13 years ago, and I have been practicing ever since!

In addition to my practice, I go to sleep and wake up at the same times every day, scale-back screen time and cut caffeine after 5 p.m. These small changes have greatly improved my sleep.

Give these simple asanas a try before bedtime and let yourself drift away to sleep.

Reclined Cobbler's Pose / Supta Baddha Konasana

Shared Health

Shared Health

  • Lay on your back,
  • Bend your knees, place the soles of your feet on the floor
  • Slowly open your knees to the sides
  • For a more gentle stretch, slide your feet away from your body
  • Place your hands on your abdomen
  • Rest for 1-3 minutes

Child's Pose / Balasana

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Shared Health

  • Begin on all fours
  • Lower your forehead and chest to the ground
  • Extend your arms forward
  • Lower your bottom towards your heels
  • Rest for 1-3 minutes

Happy Baby Pose / Ananda Balasana

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Shared Health

  • Lay on your back
  • Bring the knees to your chest
  • Reach up and take hold of your ankles, feet, or big toes
  • Draw your knees towards your armpits
  • Relax your jaw and close your eyes
  • Hold for 1-3 minutes
  • Slowly return your feet to the floor

Supine Big Toe Stretch / Supta Padangusthasana

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Shared Health

  • Lay on your back, legs extended
  • Bend your right knee
  • Flex your left foot, press the heel into the ground,
  • Engage your thigh muscles and calves
  • Place strap around the sole of your right foot
  • Extend your right leg into the air
  • Relax your shoulders into the ground
  • Hold for 1 minute
  • Repeat with left leg

Corpse Pose / Savasana

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Shared Health

  • Lay on your back
  • Slide your feet hips-width apart
  • Let your feet relax open
  • Let your arms rest by your sides, palms up
  • Relax your jaw and face, close your eyes
  • Breathe in deeply, filling your abdomen
  • Breathe out deeply, emptying your lungs
  • Relax 3-5 minutes


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