10 Yoga Poses For Better Sleep
A lot of us have bad sleeping habits, tossing and turning, waking up numerous times in the night, and hardly ever falling into a state of deep sleep. This is caused by a multitude of things, our stress levels being through the roof, our eating habits, the phone addictions, and much more. And whilst I can’t offer advice on why you struggle to sleep - I CAN suggest some yoga poses that induce a state of zen, getting you better ready for a good night sleep.
How does yoga actually help you sleep?
This is a common question, so to avoid a generic answer - here’s a few detailed explanations as to how yoga is your best bed time buddy 🥱
Yoga stimulates the parasympathetic nervous system (the state of “rest and digest” as opposed to the “fight or flight” state most of us are stuck in)
Yoga helps to release muscular tension (all that tightness in your hips and back might be stopping you from getting into a deep state of sleep)
Yoga regulates your cortisol levels (the stress hormone that sometimes keep you up at night
Yoga aids digestion (this helps for those nights you are so bloated and uncomfortable that sleep is just not an option)
Yoga boosts healthy blood circulation (avoiding any midnight cramp alarms!)
As you can see, there are many scientific reasons why yoga can help you gain a better night’s sleep. Practicing 10-15 minutes of restorative yoga before bed can drastically improve your sleep quality and length. So here are my top 10 fave poses to practice before bed. (With demonstrations done by some very cute Koalas 🐨)
💡Tip: Try and do all of these poses for 5-10 deep breaths each for the full affect.
Child’s Pose (Balasana)
Lengthens the back of the body + relaxes the lower back.
2. Legs Up Wall (Viparita Karani)
Aids better blood circulation + stimulates vagus nerve (parasympathetic nervous system)
3. Reclined Butterfly (Supta Baddha Konasana)
Gently opens the hips + promotes deep breathing.
4. Cat/Cow (Marjayasana/Bitilasana)
Massages the spine BEAUTIFULLY after a long day.
5. Happy Baby (Ananda Balasana)
Another great hip opener + optional lower back massage (rocking).
6. Supine Twist (Supta Matseyndrasana)
Relieves any lower back tension.
7. Supported Bridge (Setu Banda Sarvangasa)
Lower back surrenders into the support by the blocks and promotes deep relaxation.
8. Supported Fish (Matsyasana)
Gently opens the heart whilst restoring the back.
9. Seated Forward Fold (Paschimottanasana)
Stretches the entire back of the body + lengthens back to avoid cramps + tensions.
10. Corpse Pose (Savasana)
The final pose, promotes the deepest sense of relaxation for breath, body, and mind.
With all of these poses you can get creative with props like pillows, blankets, eye masks - anything that will help relieve stress and promote a deep sense of calm. Remember to breathe in and out through your nose if you can. Let these poses support your body, open your hips, surrender through your lower back and feel yourself simply ✨relax✨.
Try these out and let me know how they feel!🩷
