Top 10 Gentle Yoga Poses for Better Sleep 😍🔥

Whenever we think of yoga, we think of peace, flexibility, health, and mindfulness. It is, therefore, no wonder that doing yoga every day can uplift the health of our sleep to a great extent. Performing yoga at home is not only easy but also one of the best ways to stay in shape without having to go to a gym

Gentle Yoga Poses for Better Sleep

Thousands of years of practicing this healthy exercise have allowed us to develop specific yoga poses for sleep. We have therefore compiled a list of the 10 most helpful and gentle bedtime yoga poses that will make it easier for you to fall asleep and reduce your nighttime sleep disruptions.


Context

  • Gentle Yoga Poses for Better Sleep
      • The Corpse Pose (Shavasana)
      • The Fish Pose (Matsyasana)
      • Half-Spinal Twist (Ardhamatsyendrasana)
      • Legs up the Wall (Viparita Karani)
      • The Accomplished Pose (Siddhasana)
      • The Child’s Pose (Balasana)
      • Seated Forward Bend Pose (Paschimottanasana)
      • The Bridge Pose (Setu Bandha Sarvangasana)
      • The Lizard Pose (Utthan Pristhasana)
      • The Reclined Butterfly Pose (Supta Baddha Konasana)
  • Bottom line


Gentle Yoga Poses for Better Sleep

1. The Corpse Pose (Shavasana)

It is always a good idea, to begin with, the easiest step. All you need to do to perform this pose is lie flat on your back and keep your body in a relaxed state. Spread your legs slightly and keep your arms alongside your torso to release stress. Perform meditative inhaling and exhaling for about five to ten minutes to lower your blood pressure and stress levels. 


2. The Fish Pose (Matsyasana)

This is a particularly great pose for improving heart health and reducing anxiety. We start by lying on the floor with bent knees and place our feet flat on the floor. Next, we need to raise the pelvic portion and place the hands flat under it. After allowing the weight of the hip on the palms, we move the shoulders back and puff up the chest to create a natural arc. Make sure the crown of your head comes close to the floor and stays in the pose for about 15 to 20 seconds.

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3. Half-Spinal Twist (Ardhamatsyendrasana)

While sitting upright with legs laid flat, first raise the left leg and place it over the right one in a bending position. Next, we bend the right foot in a way that the sole makes contact with the left buttock. Grab the big toe of the left foot with your right hand in a restraining position and make a twisting movement to the back with the upper torso. Do not forget to do the same with your other side while continuing to inhale and exhale.


4. Legs up the Wall (Viparita Karani)

Performing this pose of yoga before bed is a great way to reduce stress naturally. Lay down flat against a wall and put both your legs straight up against it. Keep the palms of your hands beside your torso in a relieving position. People facing pain in their lower back or around their neck should definitely try out this pose. We should therefore practice a healthy sleeping position that supports your natural body alignment and weight distribution to prevent such forms of body pain. 

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5. The Accomplished Pose (Siddhasana)

It is one of the most commonly practiced yoga poses that is considered perfect for chakra balance and meditation, which is a great way to relieve pain naturally. Sit upright on your yoga mat and bend your left knee by bringing the heel close to your groin; you can also allow the foot palm to rest upside down on your ben thighs. Follow it up by doing the same with your right leg in a crossing motion. Rest both your hands on their respective side of knees and allow the index finger to touch your thumb while the rest of the fingers remain stretched out in what is called a jnana mudra


6. The Child’s Pose (Balasana)

The balasana is the perfect stretching posture for the muscles in your spine, hips, thighs, and ankles. Spread your legs wide while kneeling down on your mat and allow the toes to remain touching with the mat in a straight position. Allow your forehead to stoop down to touch the floor while your spine remains in a curved position. Both your hands should spread out in a resting position on either end of the mat while continuing to breathe deeply.

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7. Seated Forward Bend Pose (Paschimottanasana)

Allow both the legs to stretch out while sitting upright. Your arms need to be brought down towards the sole of your feet where they can be held gently. You can use a pair of towels or blankets to rest your buttocks for this pose. Lean slightly forward and keep inhaling and exhaling throughout. This pose helps get rid of abdominal cramps and signs of indigestion, both of which are serious contributors to sleep disturbances at night. 


8. The Bridge Pose (Setu Bandha Sarvangasana)

Add the bridge pose into your overall bedtime yoga routine to exercise your spine, thighs, shoulders, quadriceps, and abdominal muscles. Lie flat on your yoga mat with both your hands firmly alongside your belly. While your feet lie straight, bend your knees and raise your hip in the air. Hold this position for about 30 to 40 seconds in the beginning and continue with your breathing exercise. 

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9. The Lizard Pose (Utthan Pristhasana)

Stretch your arms wide in the front while your legs remain raised up on the toes. Your body remains raised above, to begin with. Bring your left foot as close as possible to your left palm in a bending position and allow both your forearms to fall straight ahead gently. Raise your body back and pull the leg to its original position. Do the same with the other leg and remember to inhale and exhale rhythmically with the changing moves. It is considered a slightly difficult pose but rewards you with increasing creativity and developing focus.  


10. The Reclined Butterfly Pose (Supta Baddha Konasana)

Another gentle pose for full-body relaxation, the reclined butterfly pose can be done while lying straight on your back. Stretch out your hands on both sides in a relaxed state while the palms face upwards. Draw your thighs up slightly, bend your knees and allow the soles of your feet to touch each other. This is a great exercise for expanding the muscles around your hips and abdomen before you go to sleep. 


Bottom line

Performing bedtime yoga for sleep at night is the best possible way to calm your mind and body before you hit the bed. Incorporate these nightly yoga poses in your bedtime ritual so that you get a good night’s sleep consistently. 

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