Are you struggling to get a good night’s sleep? Are you tossing and turning all night long? You’re not alone! Many of us find it hard to switch off from the stresses of the day and get the restful sleep our bodies need. However, there is a solution - yoga! 🙏

Yoga has been shown to improve sleep quality by reducing stress and anxiety while also promoting physical relaxation. In this blog, we’ll explore 5 yoga poses that can help you unwind and prepare your body and mind for a restful good night’s sleep.

Child’s Pose (Balasana) 🧘‍♂️

Let’s start with a basic pose, the Child’s Pose or Balasana pose. This pose is great for calming the body and mind, stretching the hips and thighs, and releasing tension in the back, neck, and shoulders.

To do this pose, start in a kneeling position with your knees touching and your big toes together. Then, lower your hips onto your heels and slowly fold forward. Stretch your arms forward and rest your forehead on the floor. Hold the pose for a few deep breaths and focus on relaxing the body.

A person in the Child's Pose, stretching their arms forward and resting their forehead on the floor.

Legs Up the Wall (Viparita Karani) 🦵🏻🧘‍♀️

The Legs Up the Wall or Viparita Karani pose is a gentle inversion that can relieve stress, promote relaxation, and improve blood circulation in the body.

To do this pose, sit with your left or right side against a wall. Then, slowly bring your legs up onto the wall as you lie back on the floor. Your hips should be touching the wall, and your legs should be straight up in the air. Rest your arms by your sides and close your eyes while holding the pose for a few minutes.

A person lying on their back with their legs up against a wall and arms resting by their sides.

Forward Fold (Uttanasana) 🤸‍♀️

The Forward Fold or Uttanasana pose is great for relaxing the mind, releasing tension in the back and neck, and stretching the hamstrings and calves.

To do this pose, stand with your feet hip-width apart and slowly bend forward from the hips. Allow your hands to rest on the floor or on your shins as you focus on relaxing the neck and shoulders. Take a few deep breaths while holding the pose and release any tension you may be holding in your body.

A person bending forward from the hips with their hands resting on their shins or on the floor.

Supine Spinal Twist (Supta Matsyendrasana) 🌀🧘‍♂️

The Supine Spinal Twist or Supta Matsyendrasana pose is great for releasing tension in the spine, hips, and lower back. It can also improve digestion and reduce stress and anxiety.

To do this pose, lie on your back with your arms stretched out to either side. Then, slowly bend your left knee and bring it across your body to the right side. Keep your right arm extended and your left shoulder on the floor. Hold the pose for a few deep breaths and then repeat on the other side.

A person lying on their back with their arms stretched out to either side and their left knee bent and crossed over to the right side.

Corpse Pose (Savasana) 💀💤

Last but not least, the Corpse Pose or Savasana pose is the ultimate relaxation pose that can help you unwind and prepare for a restful sleep.

To do this pose, lie flat on your back with your legs slightly apart and your arms by your sides. Close your eyes and take a few deep breaths as you focus on relaxing each part of your body. Let go of any thoughts or worries and allow yourself to be fully present in the moment. Rest in this pose for at least 5 minutes.

A person lying flat on their back with their legs slightly apart and arms by their sides.

There you have it - 5 yoga poses to help you restore your body, recharge your mind, and get the restful sleep you need. Incorporate these poses into your nightly routine, and you’ll be sure to wake up feeling refreshed and energized. Sweet dreams! 😴

An image of a person in a peaceful sleep with a smile on their face.