Are you struggling to catch some z’s at night? Do you find yourself tossing and turning, unable to fall asleep? Don’t worry, you’re not alone. According to the American Sleep Association, around 30% of adults in the United States struggle with insomnia.

However, there’s good news for you! Incorporating yoga into your daily routine can help you fall asleep faster and stay asleep longer. In this blog post, we’ll be diving into some of the most effective yoga poses for better sleep. 🌙

Child’s Pose (Balasana) 🙇‍♀️

Child’s Pose is a gentle and calming yoga pose that can help reduce the tension in your body, allowing you to drift off to sleep more easily. This pose targets your hips, thighs, and lower back, making it the perfect post for anyone who sits at a desk all day.

To practice Child’s Pose:

  1. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
  2. Lower your hips back towards your feet and stretch your arms out in front of you.
  3. Rest your forehead on the floor and breathe deeply, holding the pose for up to a minute.

A person in Child's Pose, with their forehead resting on the floor

Corpse Pose (Savasana) 💀

Corpse Pose is the ultimate pose for relaxation and is often used at the end of a yoga practice to help calm the mind and body. This pose may seem simple, but it’s incredibly effective in reducing stress and anxiety, both of which can have a negative impact on your sleep.

To practice Corpse Pose:

  1. Lie on your back with your arms by your sides, palms facing up.
  2. Close your eyes and let your body sink into the ground.
  3. Breathe deeply and let go of any tension in your body.

A person lying on their back in Corpse Pose, with their eyes closed and arms by their sides

Legs Up the Wall Pose (Viparita Karani) 🦵

Legs Up the Wall Pose is a gentle and restorative pose that can help calm your nervous system and promote relaxation. This pose can also help to improve circulation, which can have a positive impact on your overall health and wellbeing.

To practice Legs Up the Wall Pose:

  1. Sit with your left side against a wall and your knees bent.
  2. Lower your back to the ground as you swing your legs up the wall.
  3. Rest your arms by your sides and breathe deeply, holding the pose for up to 10 minutes.

A person with their legs up a wall, resting their arms by their sides

Forward Fold (Uttanasana) 🧘‍♀️

Forward Fold is an excellent yoga pose for releasing tension in your neck, shoulders, and back, allowing you to relax and get a better night’s sleep. This pose also helps to calm your nervous system and can relieve symptoms of anxiety and depression.

To practice Forward Fold:

  1. Stand with your feet hip-width apart and fold your torso forward.
  2. Let your head hang heavy and reach towards the ground.
  3. Breathe deeply and hold the pose for up to a minute.

A person standing with their head bent forward, reaching towards the ground in a Forward Fold pose

Bridge Pose (Setu Bandha Sarvangasana) 🌉

Bridge Pose is an excellent yoga pose for promoting relaxation and reducing stress. This pose can also help to improve circulation, which can help you feel more refreshed and energized when you wake up in the morning.

To practice Bridge Pose:

  1. Lie on your back with your knees bent and your feet hip-width apart.
  2. Engage your glutes and lift your hips towards the ceiling.
  3. Interlace your hands under your lower back and breathe deeply, holding the pose for up to a minute.

A person lying on their back with their hips lifted in a Bridge Pose, interlacing their hands under their lower back

Incorporating yoga into your daily routine can have a profound impact on your sleep and overall wellbeing. By practicing these yoga poses for better sleep, you’ll be able to reduce stress, anxiety, and tension in your body, allowing you to get a better night’s sleep. So why not give it a try tonight? 🌜

A person practicing yoga at sunset, with the sun in the background and a peaceful beach setting