Nama-stay in Bed: Best Yoga Poses for Sleep

Do you often find yourself making impulsive decisions, frequent mistakes, not being able to retain new information or are you irritated and impatient more than usual? Chances are you're not getting enough sleep.

Impulsive decisions, frequent mistakes, trouble retaining information, or increased irritation and impatience. Do you relate to this? These could be signs you're not getting enough sleep.

To help you rest well and rock the following day, yoga poses for better sleep include relaxing stretches that will reduce your stress and prepare your body and mind for a restful night. Don't worry, these poses require minimal effort and can be done from the comfort of your home.

To get a sleep focused yoga routine, try the Sleep time yoga, a series of nightime stretches on the Level SuperMind app that you can do from the comfort of your bedroom and no, you don't need any prior experience!

15 yoga poses for better sleep

Research shows a significant link between yoga and improved sleep. Engaging in gentle yoga poses for sleep can activate the parasympathetic nervous system, which helps the body shift into a state of rest and digest, reducing insomnia and sleep disturbances. In general, when you exercise, you tend to have a better sleep. Read this blog to find out yoga vs gym- which is better.

To get the most out of yoga for better sleep, create a serene environment by dimming the lights and possibly adding soothing music or aromatherapy. You'll want a yoga mat and perhaps a blanket to stay comfortable, especially in lying down yoga poses.

Child’s Pose (Balasana)

What makes child’s pose one of the best yoga poses for sleep is that this gentle forward fold calms the nervous system and relieves tension in the back and neck.

1. Kneel with knees hip-width apart and toes together or slightly spread. Sink your hips back towards your heels.
2. Gently fold forward, resting your forehead on the floor (or a blanket/pillow) and reaching your belly down towards the mat.
3. Breathe deeply, letting go of tension with each exhale. Hold for as long as comfortable.

Legs-Up-the-Wall Pose (Viparita Karani)

By reversing the blood flow, this lying down yoga pose refreshes the legs and the mind, aiding in relaxation before sleep.

1. Sit on the floor next to a wall, scoot your back in and swing your legs up the wall. Lie down with your legs extended straight up the wall and relax your arms by your side.
2. Close your eyes and breathe deeply for 5-15 minutes.
3. Gently bend your knees, roll onto your side, and slowly sit up when you're ready to finish.

Have you ever experienced your body shaking while sleeping, called hypnic jerks? One of the major reasons could be an irregular sleep schedule. So, incorporate yoga poses for better sleep but make sure that you stick to a consistent sleep regimen.

Lizard Pose (Utthan Pristhasana)

It deepens the relaxation response and stretches the spine, thus improving posture and increasing flexibility in addition to enhancing core sleep.

1. Lunge with one leg forward, knee bent at 90 degrees and your back leg extended.
2. Lower forearms down to the floor with elbows under your shoulders if comfortable (optional).
3. Hold and feel the stretch in your front hip and back leg. Switch sides.

Supine Spinal Twist (Supta Matsyendrasana)

Looking for how to sleep instantly? This yoga for better sleep releases tension in the lower back and improves digestive health.

1. Sit with legs extended, bend one knee, and cross it over the other thigh. Look in the opposite direction of the bent knee.
2. Twist your torso towards the bent knee, placing one hand on the floor behind you and the other on your bent knee. Breathe deeply.
3. Hold for 5-10 breaths, then switch sides and repeat. Unwind by bringing the knee back to your chest and straightening both legs.

Cat and Cow Pose (Marjaryasana and Bitilasana)

This pose improves spinal flexibility and relaxes the torso, facilitating deeper breathing.

1. Start on all fours with a flat back and long neck.
2. Inhale for cow pose (arch back, lift chest and head), exhale for cat pose (round back, tuck chin). Coordinate breath with movement.
3. Repeat for 5-10 breaths, then rest.

Also read: 12 Yoga Poses for Weight Loss for Busy People

Seated Forward Bend (Pashchimottanasana)

One of the best bedtime yoga poses, this yoga pose in a seated position stretches the back and helps soothe the nervous system.

1. Inhale, raise arms overhead and lengthen spine. Exhale, hinge forward from your hips, reaching down your legs.
2. Breathe deeply for 1-3 minutes, lengthening your spine on inhales and deepening the bend on exhales.
3. Roll up slowly one vertebra at a time to come up.

Standing Forward Bend (Uttanasana)

If you have a bad headache or sleep anxiety, this asana will ease you into a peaceful state.

1. Hinge forward from your hips, reaching down as far as comfortable (hands on floor, shins, or calves). Lengthen your spine with each inhale.
2. Breathe deeply for 30 seconds to 1 minute, letting go of tension with each exhale.
3. Inhale, engage your core, and slowly roll up one vertebra at a time.

Butterfly Pose (Baddha Konasana)

This pose with seated position opens up the hips and lowers body tension, thus calming the mind.

1. Sit with soles of feet together, press knees gently down (use pillows if needed).
2. Inhale, lengthen spine, exhale and fold forward slightly.
3. Breathe deeply for 5-10 minutes, feeling the stretch, then unwind.

Also read: Best Time to do Yoga: Is Morning Yoga Really Effective?

Corpse Pose (Savasana)

This lying down yoga pose allows complete relaxation, often used for deep meditation or sleep preparation.

1. Lie on your back with arms at your sides, close your eyes and relax.
2. Breathe deeply, feeling your belly rise and fall. Release tension from toes up.
3. Hold for 5-10 minutes, then wiggle fingers and toes, roll to one side, and sit up slowly.

Happy Baby Pose (Ananda Balasana)

Happy baby pose releases the tension and discomfort in the lower back and provides relaxation to the mind.

1. Lie on your back, bring knees to your chest and hug shins.
2. Sway gently and breathe deeply, feeling the stretch in your lower back and hips.
3. Hold for 30 seconds to 1 minute, then release legs and relax.

Reclining Bound Angle Pose (Supta Baddha Konasana)

This lying down yoga asana reduces muscle tension and calms the nervous system.

1. Lie on your back, bring knees to your chest and press soles of feet together (diamond shape). Gently lower knees towards the floor (use support if needed).
2. Relax your arms by your sides or on your belly. Breathe deeply.
3. Hold for 5-10 minutes, feeling the stretch, then release legs and rest.

Reclining Hero Pose (Supta Virasana)

Did you know that your thighs and hips hold a lot of stress? This particular yoga asana releases the tension in these areas and promotes relaxation.

1. Kneel with knees hip-width apart, sit back on your heels. Gently lower your torso towards the mat (separate knees if needed).
2. Rest your arms by your sides or on your belly. Breathe deeply and feel the stretch.
3. Hold for 5-10 minutes, then roll onto one side to come up.

Plow Pose (Halasana)

This pose relieves backache, stretches the shoulders and reduces stress by promoting relaxation.

1. Lie on your back, lift legs up straight and core engaged. Walk hands down back to support your lower back (use forearms if needed).
2. Hold for 30-60 seconds, breathe deeply, and keep core strong.
3. Exhale, lower legs slowly down one vertebra at a time, relax on your back.

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

This yoga bedtime pose is a deep hip opener that helps in stress relief and relaxation.

1. Sit tall, bend one knee, foot flat by other hip. Twist towards bent knee, hand behind you, other hand on thigh.
2. Lengthen spine on inhale, deepen twist on exhale. Hold 30-60 seconds, breathe deeply.
3. Unwind, repeat on other side.

Bridge Pose (Setu Bandhasana)

Strengthens the lower back and reduces anxiety levels which in turn contributes to a relaxing sleep routine.

1. Lie on your back, knees bent and feet flat on the floor. Lift your hips up, pressing through your feet and lengthening your spine.
2. Hold for 30-60 seconds, squeezing your glutes and breathing deeply.
3. Lower yourself down slowly one vertebra at a time, relax on your back.

Integrating yoga into daily routine

A consistent schedule helps in making bedtime yoga a habit. Aim to practice yoga at the same time each night to help the body recognize when it's time to wind down and prepare for sleep. Out of the 15 poses given above, select the ones that you find the most relaxing.

Make sure that you pay attention to your breath throughout your yoga practice to calm the mind and release stress. Listen to your body and adjust your routine as necessary. After completing your yoga routine, spend a few minutes in reflection or meditation, acknowledging the peace and relaxation you've cultivated.

Don’t aim to spend a long time to benefit from nighttime yoga. Just aim for 20 minutes or even less time to prepare your mind and body for sleep.

FAQs

Which time is better for yoga - AM or PM?

At the end, the best time depends on your personal routine and what you want to achieve. Morning yoga can energize your day and support a consistent wake-up routine. Yoga for better sleep includes establishing a bedtime yoga routine that is best practiced in the PM. It helps in unwinding and relaxing the body before sleep.

How long should a bedtime yoga routine last?

A bedtime yoga routine does not need to be lengthy. Ideally, it should last between 15 to 30 minutes. This duration allows enough time to perform several yoga poses for sleep effectively without making the session feel burdensome right before bed.

Are there any poses to avoid right before sleep?

Yes, some poses might be too stimulating before bedtime. Avoid vigorous or very active poses such as backbends or intense inversions, which can be energizing rather than relaxing. Instead, focus on gentle, lying down yoga poses and calming movements that promote relaxation.

Is bedtime yoga good for anxiety?

Absolutely, bedtime yoga is highly beneficial for managing anxiety. Engaging in calming yoga poses for sleep helps to reduce stress levels, calm the mind, and alleviate anxiety, making it easier to fall asleep and improve the quality of your sleep. You can also try chanting the 9 Buddhist mantras that will help you be more focused and happy.

Can I do vajrasana in bed?

While it is generally recommended to perform yoga poses on a firm surface, Vajrasana (Thunderbolt Pose) can be adapted for a bed, especially if comfort or mobility issues make floor practice difficult. Ensure your bed is firm enough to support your posture and maintain alignment to prevent any strain on your knees or ankles.

Final thoughts

Integrating yoga poses for sleep into your bedtime routine can significantly improve your sleep quality. With practices ranging from lying down yoga poses to gentle stretches, you can find the perfect sequence to soothe your body and mind into a restful evening.