Yoga for Better Sleep: 7 Yoga Poses to Make Your Sleep Faster

In the modern times and digital age when not just work-related chaos but also pollution and radiation from gadgets are adding to the stress factor, sleep has eluded many. Sleep disorder, insomnia, or for that matter lack of sound sleep can be seen in more than half of the population.

So how do we ensure a good night’s sleep? What Yoga before bed or Yoga for better sleep can be done? Today I am sharing some seven asanas of yoga for good sleep. Practice these sleeping yoga poses and you will love us later for the advice!

7 yoga poses that will help you fall sleep faster

1. Siddhasana or the Perfect Pose

The topmost asana of Yoga for good sleep! Sit upright, with crossed legs and eyes closed in your dark or semi-lit bedroom. Focus on your breath and let the silence of the room envelope you. No need to stretch your spine or shoulders, just sit comfortably as given in the picture. While focusing on the breath, if any untoward thoughts come your way, gently shove them away to another day. Slowly gradually relax your body. And as soon as you feel yourself slipping into slumber, gently get into your bed.

The Siddhasana is among the top four Yoga Asanas amid the 84 principle asanas. By activating the Mooladhar Chakra via Yoga before bed, it detoxifies the body, due to which your brain slowly pushes you into sleep.

2. Viparita Karani or Legs-Up-the-Wall Pose

Take the padding of a comforter or use a bolster placed some six inches away from the wall – using it as a divider between you and the wall. Now sit against the wall in a way that your legs are uplifted in the air and rest on the wall as shown in the image. If your hamstrings feel tight once you rest the pose, then simply slide a bit further from the divider, so the padding winds up underneath your posterior. Now take any comfortable arm position that makes you feel relaxed. Simply focus on your breath, sink into the silence and slowly let the sleep arrive, which eventually will in some 4 to 5 minutes max. Practice this Yoga for better sleep and you can thank us later.

3. Supta Ardha Dandasana or the Supine Half-Bow Pose

Simply move aside off the bed in a way that your leg hangs over the edge. You can keep it straight or twist your knee and arrive at your hand via your foot as shown in the image. Hold onto the post for 10–20 easy, deep breaths, and then repeat the same on the opposite side. And during it all, just embrace the silence of the room, to allow this Yoga for better sleep to get you the best results.

4. Paschimottanasana or Seated Forward Bend

Forward body folds for Yoga in bed for sleep are always calming on the full-body framework and permit everything to truly dial back. Paschimottanasana is one of the least difficult and generally normal forward folds you can do. With the legs together stretched out in front of you (bend the knees a bit, if you feel better) just bend towards the toes delicately over the legs without power. Hold the posture for a couple of breaths, release, and sit silent. And repeat a couple of times as per comfort. You can also use slight cushioning at the hips if it makes you feel good. Paschimottanasana is not just among the top in sleeping yoga asanas, but also a brain calming and stress-relieving exercise that also helps relieve menstrual discomfort.

5. Muertasana or another version of Savasana

The easiest among the sleeping yoga poses. Simply lie at the back with your arms in a position that makes you feel most relaxed and comfortable. Close your eyes and try to focus on your breath minging with the quietness of the room. Feel that life in you, in every inch of your body; take a mental scan of your body from head to toe while you lie down calm and this will further relax you. Slowly allow your brain to drift into a deep sleep. No need to change the posture. My most favorite and easiest asana of Yoga for good sleep.

6. Supta Baddha Konasana  or Reclining Bound Angle Pose

Lie flat on your back. To form a butterfly with your legs, simply bring the soles of your feet together. You can always place your pillow underneath your head and can also use an optional pillow under both your thighs for some comfortable support if need be. Once you are comfortable in these sleeping yoga asanas, simply place your hands either on the sides of your body as per your comfort. Now, while focusing on your slow breaths, allowing this Yoga for better sleep pushes you gently into slumber.

7. Chandra Bhedana or Moon Activating Breath or Simply called the Left-Nostril Breath

Sit in Siddhasana and relax your mind. Now do Chandra Bhedana Pranayama in which you have to inhale from your left nostril and exhale from the right one. This means the inhalation passes through the Chandra Nadi and exhalation passes through the Surya Nadi. And this balance in sleeping yoga asanas creates an equilibrium between the two magnetic forces in the Universe in tandem with your body. Thus, detoxifying you via Yoga in bed for sleep!

We would like you to shut off lights or dim the lights before you practice the above sleeping yoga poses. Most importantly keep your gadgets, especially your smartphone away from the body and on silent mode to allow the least radiation and disturbance when you practice yoga before bed. Always remember, man-made gadgets and not vice versa, so do not allow them to govern you. Focus on your self-care not just while practicing Yoga for good sleep but also beyond, in life. A mentally healthy body stays physically healthy too!

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