Feel like you’re stuck in a sleep-deprived cycle? You’re not alone. Discover the best yoga poses to get a restful deep sleep, so you can wake up feeling energized and refreshed.
Quick facts: Best Yoga Poses For Deep Sleep
Sleep is an important part of our overall wellbeing, and while there are many tried and tested methods of getting to sleep at night, yoga is a great way to relax your mind and body and encourage a restful sleep. In this article, we will explore some of the best yoga poses you can do to help you achieve a deep sleep:
Benefits of Yoga for Sleep
Yoga has been proven to be one of the best methods to improve sleep quality. It helps us unwind and relax, and can increase awareness of the body-mind connection. These benefits are especially important for those who have difficulty sleeping, or cannot fall asleep fast enough.
Practicing certain poses can help to release tension from the body, allowing for more restful sleep. Additionally, yoga exercises may help to regulate hormones such as cortisol, which when elevated can lead to difficulty sleeping.
Yoga poses that target the hips, back, and neck area are particularly beneficial for relaxation and restful sleep. As a result of practicing these poses regularly, lower levels of stress and improved moods have been reported. Research has also found that yoga helps improve breathing patterns during sleep which can lead to better overall quality of restful slumber.
Finally, yoga is an excellent way to release built up energy in the body which can lead to increased relaxation over time when practiced on a regular basis.
Standing poses are great for improving overall strength and stability, and are often used as the starting point for advanced postures. They can also help to improve the quality of your sleep, as they help stretch and relax your muscles, helping you to switch off and relax better.
Let’s take a closer look at some of the best standing yoga poses that can help with deep sleep:
Mountain Pose, or Tadasana, is a standing asana performed at the beginning of a yoga practice. It is often referred to as the foundation of all poses and is used to help settle the body into alignment. Mountain Pose can also be used to improve spinal alignment, posture, and mental clarity.
Mountain Pose begins with the feet placed evenly apart on the floor with the eyes closed in stillness and presence. As you slowly move upwards through your spine, draw your shoulders down away from your ears and engage your core by sucking in your navel towards your spine. Take a few moments here to bring awareness into proper alignment before slowly lifting up through the crown of your head towards the sky while keeping an even weight distribution between both feet. As you lengthen outwards through both sides of your body visualize yourself growing taller like a mountain peak reaching for open space.
Tree Pose is a classic standing pose that helps build stability and self-awareness. It is a calming pose that has the potential to help induce deeper sleep.
This pose involves standing up tall and grounding the weight of your body evenly on both feet. From there, you slowly shift your weight onto one leg while lifting the other foot off the ground and resting it against the standing leg, either below or above the knee. To practice this posture, maintain standing with your hands near your heart in Anjali Mudra (a yogic gesture meaning “offering”). You can use props such as a wall or chair for balance if needed. Your gaze should be soft and fixed in one point on the ground as you focus on calming your breath.
Tree Pose offers many physical benefits including improved balance, hip mobility, ankle strength, and overall flexibility. It is also known for its mental benefits such as reducing stress and promoting relaxation. Practicing this pose can help prepare you for more restful sleep by helping your body relax both mentally and physically.
Half-Moon Pose is a standing yoga pose that helps to increase balance, strength, and flexibility. To perform this pose, start in Mountain Pose then place your left hand on the floor and step your feet apart, making sure to keep the hips squared forward. Bring your right arm up and above, pressing into the ground for balance. Gaze towards the sky, reach up with your right palm and begin to lift your left foot off of the floor. Hold for 30 seconds then switch sides.
Half-Moon Pose is a great way to improve posture and alleviate stress while also providing a great workout for the glutes, hamstrings, shoulders and core muscles. This posture can also help improve balance while giving a deep stretch to both sides of the body while breathing deeply into all parts of it. Practicing Half-Moon Pose regularly can help you achieve a more restful sleep due to its calming effects on both body and mind.
Seated poses are some of the most beneficial yoga poses when it comes to promoting deep and restful sleep. These poses involve sitting in a comfortable position and focusing on your breath, allowing the body and mind to relax and loosen any tension.
Let’s look at some of the most common and effective seated poses for sleep:
Hero Pose, or Virasana, is a seated pose that is said to be one of the best poses for deep sleep. In this pose, you will sit on your heels with your thighs and calves together and torso upright. This pose stretches the knees and alleviates lower back pain. It’s important to have a cushion between your sitting bones and the floor when practicing Virasana in order to protect your joints.
In terms of its effects on sleep, Hero Pose is believed to help:
- calm the mind
- reduce stress and fatigue
- reduce restlessness throughout the night
- increase mobility in the lower body
- improve blood circulation throughout the body
Furthermore, because it’s a simple pose that requires minimal effort from the body, it can be practiced regularly both before bedtime or as part of an everyday yoga practice.
Child’s Pose is a classic seated yoga pose that provides deep relaxation and soothing relief to your entire body. It is known to improve posture, reduce stress and anxiety, release tension from the neck and shoulders, relax tired muscles, strengthen the spine and core muscles, reduce fatigue, improve circulation in the hips and legs, and promote a sense of calmness.
To begin Child’s Pose, start in a kneeling position on a mat or other flat surface with your arms at your sides. Draw one knee up towards your chest while keeping the other knee bent vertically on the floor. Then slowly lower your torso down into an elongated position with your arms stretched out in front of you or alongside you. Your forehead should be touching the floor while Gazing downward. Hold this pose for 10-15 breaths before slowly rising back up to a kneeling position.
Cat-Cow Pose is a classic moving yoga pose that helps to relax the spine, hip flexors and chest muscles. It’s a gentle and repetitive vinyasa (flow) of two poses, Cat Pose and Cow Pose.
The alternating back-and-forth movement of these poses massages the spine and helps release tension in the upper body.
To do Cat-Cow Pose, begin in an all fours position on your hands and knees. Inhale as you arch your back up like a cow (Cow Pose), then exhale as you round your back like a cat (Cat pose). You can add movement to Cat-Cow by:
- rocking side to side
- extending one arm forward while the other stays in place
This deep stretching yoga pose helps to open up the chest and neck, which can help promote relaxation for deep sleep.
Supine poses are a great way to relax your body and mind in preparation for sleep. These poses are done while lying on your back, which promotes flexibility, deep breathing and inner calm. They can also help to alleviate any physical tension in the body, which can sometimes make it difficult to relax and nod off.
Let’s take a look at some of the best supine poses for deep sleep:
Corpse Pose, also known as Savasana (translated to “corpse pose” in Sanskrit), is one of the most restorative yoga poses. This reclined posture directs your attention inward, allowing you to focus on deep breathing and a gentle release of tension throughout the body. Savasana is widely considered to be one of the best yoga poses for relaxation, stress relief, and improved sleep quality.
To practice Corpse Pose, find a comfortable spot to lie down. Place your legs hip-width apart and your arms at either side with your palms facing up. Then gently close your eyes and draw your attention inward. As you focus on the steady flow of breath through each part of the body, notice any areas where there might be tension or holding—such as in the shoulders or eyes—and consciously invite release in these areas. Enjoy this savasana for 5–10 minutes or longer if you wish!
Legs Up the Wall Pose
The Legs Up the Wall Pose (Viparita Karani) is a deeply restorative supine pose that is beneficial for reducing stress and calming the mind. Practiced at the end of a yoga session, or even when you’re winding down for sleep, this pose helps to ease tension in the low back and relax tired legs. It also helps encourage deeper breaths into the belly and chest, allowing for improved relaxation.
To practice this pose, start by sitting on your mat with your hips close to a wall. Lie down on your back as you bring both legs up against the wall so that your toes are pointing toward the ceiling and your hip bones are flush against it. Place your arms out to each side in a comfortable position. If you have any lower back pain or tightness, place a pillow under your hips and upper torso to support your spine during this pose. Take some deep inhales through your nose, focusing on relaxing each part of the body with each exhale until you feel settled into the pose. Remain in this position for 5-15 minutes as desired before releasing out of it slowly by lowering one leg at a time off of the wall.
Reclining Bound Angle Pose
Reclining Bound Angle Pose (also known as Supta Baddha Konasana) is a restorative yoga pose that is used to reduce stress and promote relaxation. This pose can also be a great way to improve your ability to fall asleep quickly and deeply. It helps to open the lower back, hips, and inner thighs, while gently stretching the spine and calming the nervous system.
To perform Reclining Bound Angle Pose, sit on the edge of a blanket with your legs extended out in front of you. Place another blanket directly behind you as you slowly lean back until your shoulder blades are flat on the ground. Then, bend your knees outward, bringing the soles of your feet together in front of you and letting your knees come slightly away from each other. As you settle into this position for several minutes, focus on breathing deeply and gradually allowing tension in your body to melt away. With regular practice this pose will help ease any lingering stress from daily life so that deep sleep can take over into the night.
After looking at the various yoga poses that can help you get a good night’s sleep, it is clear that yoga can be beneficial in promoting a restful sleep. These poses can help you relax your body and mind, enabling you to drift off into peaceful sleep.
There are also a few other lifestyle changes that you can make to ensure that you get a good night’s sleep, so give them a try too!
- Go to bed and wake up at the same time every day.
- Avoid caffeine, nicotine, and alcohol at least 4-6 hours before bedtime.
- Avoid eating large meals or drinking fluids late at night.
- Limit naps during the day.
- Do not watch television or use electronic devices in bed.
- Engage in relaxing activities before bedtime such as reading a book or taking a warm bath.
Tips for Practicing Yoga for Sleep
Yoga is a great tool for achieving a deep, restful sleep. In order to get the full benefits of yoga poses for sleep, it is important to practice them consistently. For the best results, try to do yoga poses before bed and before naps. It can also be beneficial to practice them in the evening or right before bedtime when you need the most help. Additionally, keeping up with your practice throughout the day by incorporating yoga into your general routine can help you better prepare your body and mind for bed time.
When practicing yoga specifically for getting better sleep, be sure to include poses that don’t entirely exhaust you and that won’t overstimulate your body and mind. Things like gentle stretches and forward folds can help relax your body while guided meditation practices can help clear your mind from any excess thoughts or worries from the day. Finally, don’t forget about slow breathing techniques which are often incorporated into many of these types of poses; using this technique can help reduce stress, reduce tension in muscles and ultimately provide a more peaceful night’s sleep.
FAQs about: Best Yoga Poses For Deep Sleep
Q1: What is the best yoga pose for deep sleep?
A1: The best yoga pose for deep sleep is Savasana, also known as the Corpse Pose. This pose helps to relax the body and mind, and is a great way to end your yoga practice before bed.
Q2: What other yoga poses can help with deep sleep?
A2: Other yoga poses that can help with deep sleep include Legs Up the Wall, Child’s Pose, and Reclined Bound Angle Pose. These poses help to relax the body and mind, and can help you drift off to sleep.
Q3: How often should I practice yoga for deep sleep?
A3: It is recommended to practice yoga at least 3 times a week for best results. However, if you find that yoga helps you relax and get better sleep, then you can practice it more often.