Yoga for Better Sleep

Yoga, including the specialized practice of yoga sleep, is a holistic mind and body discipline that seamlessly combines physical postures, deep breathing exercises, and meditation or relaxation techniques for a well-rounded experience. It has been shown to have several benefits for physical and mental health, including improved sleep quality. Yoga or yoga sleep can help to improve sleep in several ways. It can:

• Reduce stress and anxiety, which can interfere with sleep.
• Relax the body and mind, making it easier to fall asleep.
• Improve breathing, which can help to regulate the sleep-wake cycle.
• Increase flexibility and range of motion, reducing pain and discomfort, making sleeping difficult.
• Promote overall well-being, making getting a good night's sleep easier.

If you are struggling with sleep, yoga or yoga sleep can be a helpful addition to your sleep hygiene routine. Many different yoga poses can be beneficial for sleep, and you can find a variety of yoga classes and videos online or at your local yoga studio for yoga sleep.

Here are a few poses that you can try for better sleep:

1. Breaths

First, begin in an upright sitting position with your legs crossed, maintaining good alignment with your head, shoulders, and hips. Second, place your hands on your knees. Third, engage your core and close your eyes. Bring awareness to your breathing as you take a deep belly breath, in through your nose, holding for a few seconds, and out through your nose. After several repetitions, return to your normal breathing.

2. Side Neck Stretch

First, begin in an upright sitting position with your legs crossed, maintaining good alignment with your head, shoulders, and hips. And then, extend your right arm to the side with your fingertips touching the floor for support. Next, use your hand to gently pull your head closer to your shoulder as comfortably as you can go. Furthermore, hold this position for several deep belly breaths, in through your nose and out through your mouth. Finally, return to the starting position and repeat the movement on the opposite side.

3. Wrist Circles

Firstly, begin in an upright sitting position on the floor with your legs crossed, maintaining good alignment with your head, shoulders, and hips. And then hold your hands in front of your body at shoulder height and start rotating your wrists in a circular motion. After several repetitions, repeat the movement in the opposite direction.

4. Seated Cat-Cow

First, begin in an upright sitting position on the floor with your legs crossed. Second, maintain good alignment of your head, shoulders, and hips. And then place your hands on your knees and engage your core. Raise your head and arch your mid back. Then, alternate by rounding out your mid back as you slowly drop your head towards your chest. Lastly, repeat the movement, alternating directions.

5. Hip Circles

First, begin in an upright sitting position on the floor with your legs crossed, maintaining good alignment of your head, shoulders, and hips. And then, place your hands on your knees. Moreover, engage your core and take a deep belly breath in. After that, slowly exhale as you lower your chest down to one knee. Next, slowly swoop your upper body from one knee to your opposite knee, then inhale as you raise back up to an upright sitting position. Finally, repeat the movement in the opposite direction.

6. Back Stretch with Arms Crossed

First, begin in an upright sitting position on the floor with your legs crossed. Next, Maintain good alignment of your head, shoulders, and hips. Hinge from your hips to bring your upper body forward and cross your arms over your knees. And then engage your core and round your midback, bringing your head towards your chest. Then hold the position for several deep belly breaths, in through your nose and out through your mouth. Finally, repeat the movement by changing the position of your arms.

7. Bound Hands with Arms Stretch

Firstly, begin in an upright sitting position on the floor with your legs crossed, maintaining good alignment with your head, shoulders, and hips. Secondly, engage your core. Interlace your fingers, then flip your hands forward with palms facing outward. Then slowly round your mid-back and tuck your head between the arms. Next, inhale, bring your joined hands overhead, and shift your gaze towards the sky. Lastly, exhale as you return to the starting position.

8. Seated Heart Opener

First, begin in an upright sitting position on the floor with your legs crossed, maintaining good alignment with your head, shoulders, and hips. Interlace your fingers behind your back. Engage your core. And then slightly lift your joined hands away from your body and bring your chin up as you arch your midback to open your chest. Next, hold the position for several deep belly breaths, in through your nose and out through your mouth.

9. Rabbit Pose with Bound Arm

At this point, slowly extend your joined hands toward the sky. And then, bend your upper body forward, gently resting the top of your head between your knees.  Lastly, hold the position for several deep belly breaths, in through your nose and out through your mouth.

10. Wide-Legged Child’s Pose

You can use a pillow under your belly or chest for support if needed.

First, begin in a 4-point position with your hands under your shoulders and your knees wider than your shoulder hip-width apart. Then, tighten your abdominal area and shift your hips back to your feet while extending both arms overhead. Next, lower your forehead to the floor and relax your mid-back area for a light stretch. If you want to intensify the movement, walk your hands a little further. Lastly, hold this position for several deep belly breaths, in through your nose and out through your mouth.

Variation 1- Wide-Legged Child’s Pose

This position is for people who have hip issues and lower back injuries.

Firstly, begin in an upright kneeling position on the floor with your knees close together. Secondly, tighten your abdominal area. Shift your hips back to your feet and place your arms at your sides. Thirdly, drop your forehead on the floor, relaxing your mid-back area for a light stretch. And lastly, take a couple of deep belly breaths in through your nose and out through your mouth. 

11. Resting Half Frog Pose

First, lie on your stomach on the floor, maintaining good alignment with your head, shoulders, hips, and legs. second, place your arms at your sides. Third, bend one knee out to the side at a 45-degree angle from your hips and turn your head to the opposite side. Fourth, hold this position for several deep belly breaths, in through your nose and out through your mouth. And last, relax and repeat the movement on the opposite side.

To make this exercise more challenging, you can place a block or pillow under the knee to open your hips more.

Variation 1- Resting Half Frog Pose

This position is for people who have hip issues and tight hips.

Firstly, lie on your back on the floor, maintaining good alignment of your head, shoulders, hips, and legs. Secondly, bend one knee at a 45-degree angle from your hips. Thirdly, place one hand on your bent knee for support and extend your other arm on the opposite side. And then hold this position for several deep belly breaths, in through your nose and out through your mouth. Finally, relax and repeat the movement on the opposite side.

12. Cobra

Firstly, lie on your stomach with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Next, place your hands at your sides at chest level. And then breathe in, then press up and arch your back, using your glutes and back muscle strength with minimal assistance from your arms. Finally, hold this position for several deep belly breaths, in through your nose and out through your mouth

13. Child’s Pose 

First, begin in a 4-point position with your hands under your shoulders and your knees wider than your shoulder hip-width apart. Second, engage your core and shift your hips back to your feet. Third, lower your chin or forehead to the floor, relaxing your mid-back area for a light stretch. Fourth, press your palms together in a prayer position above your head, moving your elbows closer to the side of your head. Fifth, hold this position for several deep belly breaths, in through your nose and out through your mouth. And last, relax and return to the starting position.

Variation 1- Child’s Pose 

Firstly, begin in a 4-point position with your hands under your shoulders and your knees wider than your shoulder hip-width apart. Secondly, engage your core and shift your hips back to your feet as you extend your arms overhead. Thirdly, walk your hands to one side and lower your head to relax your mid-back area. And then hold this position for several deep belly breaths, in through your nose and out through your mouth. Lastly, relax and repeat the movement on the opposite side.

14. Wide Legged Seated Forward Fold

Firstly, begin in an upright sitting position on the floor. And then extend both legs in front of your body with your feet considerably wider than shoulder-width apart and your toes pointed upward. After that, engage your core. Then walk both hands forward as you hinge through your hips to bend your upper body, ideally resting the top of your head on the floor. And lastly, hold the position for several deep belly breaths, in through your nose and out through your mouth.

15. Windshield Wiper

Firstly, begin in an upright sitting position with your knees bent and your feet flat on the floor, maintaining good alignment in your upper body. Secondly, place your hands on the floor behind you for support. Thirdly, engage your core and lower both knees to one side. Finally, repeat the movement in the opposite direction.

16. Curling Like a Ball

Firstly, lie on your back with your knees bent and your feet flat on the floor. Secondly, engage your core and bring both knees to your chest. Next, lift your upper body and wrap your arms around your knees. Lastly, hold the position for several deep belly breaths, in through your nose and out through your mouth.

17. Spinal Twist

First, lie on your back with your knees bent and your feet flat on the floor. Second, engage your core, then twist through the lower back, pelvis, and spine to bring both knees to one side as you gaze in the opposite direction. Third, place one hand on your knees for support while extending your other arm on the opposite side. Fourth, hold this position for several deep belly breaths, in through your nose and out through your mouth. Fifth, repeat the movement on the opposite side.

18. Happy Baby

Firstly, lie on your back with your knees bent and feet flat on the floor, relaxing your upper body and shoulders. Secondly, lift your legs to bring your knees toward your shoulders and grab your toes with your hands Lastly, hold the position for several deep belly breaths, in through your nose and out through your mouth. 

To intensify this exercise, you can gently rock your lower spine from side to side.

Variation 1- Happy Baby

Firstly, lie on your back with your knees bent and feet flat on the floor, relaxing your upper body and shoulders. Secondly, lift your legs to bring your knees toward your shoulders and grab your toes with your hands. Thirdly, gently move your body to the side as you extend one leg out. Finally, repeat the movement alternately on the opposite side.

Variation 2- Happy Baby

Firstly, lie on your back with your knees bent and feet flat on the floor, relaxing your upper body and shoulders. Next, lift your legs to bring your knees toward your shoulders and grab your toes with your hands. And then, engage your abdominal muscles. After that, depending on your comfort level, gently straighten your legs out to the sides. Lastly, hold the position for several deep belly breaths, in through your nose and out through your mouth. 

19. Supine Butterfly Pose

First, lie on your back with your knees bent and feet flat on the floor. Also, place one hand on your chest and the other hand on your belly. Furthermore, tighten your core and open your knees to the side, bringing the soles of your feet together.  Finally, hold the position for several deep belly breaths, in through your nose and out through your mouth. 

You can utilize a pillow or a cushion to support your hips.

20. Corpse Pose

Firstly, lie on your back on the floor with your legs stretched out, maintaining good alignment with your head, shoulders, hips, and legs. Moreover, bring your arms to your sides, palms facing up, and close your eyes. Lastly, hold the position for several deep belly breaths, in through your nose and out through your mouth.

21. Full Body Stretch

Firstly, lie on your back on the floor, maintaining good alignment with your head, shoulders, hips, and legs. And then engage your core and bring your arms overhead, reaching as you stretch your legs long. Finally, hold this position for several deep belly breaths, in through your nose and out through your mouth

22. Lotus /Prayer Pose

First, begin in an upright sitting position with your legs crossed in front of your body, maintaining good alignment with your head, shoulders, and hips. Next, bring your left ankle over the top of your right shin by your hip crease. And then, press your palms together in a prayer position at chest height. Lastly, close your eyes and hold the position for several deep belly breaths, in through your nose and out through your mouth.

When it comes to achieving a good night's sleep, yoga emerges as a gentle yet powerful ally. Its holistic approach encompasses mind, body, and spirit, offering myriad benefits that can transform sleep patterns and enhance overall well-being. By engaging in a regular yoga practice, you embark on a journey of self-care and self-discovery, paving the way for restful nights and energized mornings.

As you unroll your yoga mat and embrace the practice, remember that the journey to better sleep may take time and patience. But with each mindful breath, each gentle stretch, and each moment of inner stillness, you are nurturing your body and inviting tranquility into your life. Embrace the peace and tranquility that yoga offers, letting go of the worries and stress of the day. Allow yourself to be fully present in each pose, connecting with the soothing rhythm of your breath.