Ask a Yogini: What are the Best Yoga Poses for Sleep?

If there’s one thing that I need to work on, it’s getting more sleep. Mostly, I tend to stay up too late at night. Other times, I wake up multiple times during the night and have trouble going back to sleep.

When I don’t get enough sleep, I’m cranky and stressed the next day. When I’m stressed, I have a hard time falling sleep. It’s a vicious cycle. Sound familiar?

If you struggle with sleep issues or insomnia, try these yoga poses for sleep. They are a great way to wind down at the end of the day, calm your mind and relieve tension in your body so that you are prepped for a good night’s sleep. These seven yoga poses for sleep can be done as part of your bedtime or evening routine.

Since this is meant to be a relaxing pre-bedtime practice, move gently through these poses. You don’t need to try to achieve the deepest expression of each posture, and you can make the shapes a bit softer.

Disclaimer: While I am a certified yoga instructor, I am not your yoga instructor. Please exercise caution and honor your own body. These views are mine alone, based on my own experiences. Always consult a certified yoga instructor for additional guidance and assistance.

Paschimotanasana or Seated Forward Fold

Generally, forward folds calm your nervous system – something that’s great to do before going to sleep.

Sit on your mat with your legs extended in front of your. Flex your feet and draw your toes towards your face.
Inhale and raise your arms overhead.
Exhale and fold over at the waist. Let your arms fall and rest either on your feet, your shins or on the floor. Do not force yourself into this pose.
Press your thighbones towards the ground and relax into the pose.
Stay here for 5-8 breaths or longer.

Try to focus on keeping your spine long and don’t round your lower back. If you have tight hamstrings, you can bend your knees slightly and place a thin blanket or cushion underneath your sitting bones.

Upavishta Konasana or Wide-Seated Forward Fold

Sit with your legs open wide. Flex your feet so your toes point up towards the ceiling.
Place your fingers on the floor behind your hips. Press down through your fingertips to lengthen your spine and broaden across your chest.
Stay here if you feel a strong stretch in your legs.
Use your core muscles to support your lower back, drawing up and in towards your spine.
As you exhale, start to walk your finger forward in front of you and start to fold forward slowly.
Rest up on your palms or come to your forearms. If you feel comfortable moving further, you can fold forward completely.
Stay for 5-8 breaths or longer.

To exit, slowly walk your hand back towards your body. Gently take your hands under your knees to help bend your knees slowly and bring your legs back together.

Baddha Konasana to Supta Baddha Konasana

Bring the soles of your feet together so that your legs form a diamond shape.
Take your hands around the tops of your feet.
As you inhale, lengthen your spine and gently let your knees open towards the floor.
Stay here for 5-8 breaths or longer.

If this strains your inner thighs, you can take a block or blanket/towel under each knee to help support the knees.

You can stay here or move towards the reclined version of this posture – Supta Baddha Konasana.

Fold a blanket or towel and place it right behind your pelvis (as shown in previous photo). The blanket should be folded lengthwise so that when you lie down, it will support your spine and offer enough padding to rest your head.
With your legs in baddha konasana, slowly lower yourself down onto the blanket. Let your arms rest alongside your body.
Stay here for 5-8 breaths or longer.

To exit this pose, gently roll to one side and remove the blanket. Come to lay on your back.

Knees-to-Chest Pose

These next few poses are great for gently opening your hips and releasing tension in your lower back.

Lie on your back with your knees bent and soles of the feet on the floor.
Gently draw your knees in towards your chest and hug your knees with your arms.
You can gently rock side to side or up and down along your spine if that feels nice.
Stay here for 5-8 breaths or longer.

Reclined Ankle-to-Knee Pose

Lie on your back and bend your left knee so that the sole of the left foot is on the ground.
Cross your right ankle just above your left knee.
Lift your left leg off the ground. Take your left hand to the back of your left thing. Reach your right hand between your left and then to the back of the left thigh.
As you exhale, gently draw your left thigh towards your chest with your hands. Keep both feet flexed to help protect your knees.
You can press your right elbow against your right knee to help open up the right hip a bit more.
Stay here for 5-8 breaths or longer. Switch sides.

Supine Spinal Twist

Lie on your back.
Lift your knees so that they are stacked over your hips and your shins are parallel to the floor.
Drop your knees over to the left so that they lie on the ground. Try to keep your knees at the level of your belly button or higher.
Extend your arms out in a T and take your gaze over your right arm.
This should feel like an easy twist on your spine.
Stay here for 5-8 breaths or longer. Switch sides.

Savasana or Corpse Pose

Lie on your back, legs extended straight along your mat and comfortably apart.
Let your feet flop open to the side.
Rest your arms along side your body, palms facing up.
Float your eyes closed and soften your breath.

Trouble sleeping? Try these yoga poses for a better night sleep. #yoga #fitfluential
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This pose is part of my Ask a Yogini Series. Each month, I’ll answer a question about yoga – anything that you’re curious about. Chances are, if you have the question, someone else does too! Let me know your questions in the comments!

In the meantime, check out these other yoga-related posts:

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Christine

Ask a Yogini: What are the Best Yoga Poses for Sleep?