5 Yoga Poses to Help You Sleep

Use these 5 easy yoga poses to improve the quality and amount of your sleep.

If you’re struggling with the snooze button in the morning, try adding these five, simple yoga poses to your before-bed routine every night to enhance your sleep experience and wake up feeling refreshed.  They can be done while in bed, in any order; we recommend holding each pose for at least five full, deep breaths, or more.

Reclining Twist (Supta Matsendrasana)

Start by lying on your back with your knees bent and feet on the floor, and your arms resting at your sides. As you exhale, bring your knees to your chest and wrap your arms around them. Extend your right leg on the floor, and your left arm palm down beside you creating a half “T” shape. Slowly bring your left knee across your right leg as you exhale, and look to the right. Hold for 10 breaths, and return both knees to your chest before repeating on the opposite side.

Reclining Bound Angle Pose (Supta Baddha Konasana)

Begin seated and bend your knees and draw your feet toward your pelvis, with the soles of the feet touching. Gently lean backward and bring your elbows to the floor. If it’s more comfortable, place a pillow or a bolster under your spine for supported reclining bound angle pose. Gently adjust your position so that your spine is lengthened, and the natural curve of your lower back is maintained. Pull the shoulder blades together, then breathe deeply as you embrace the restorative benefits of this pose.

Legs up on the wall (Viparita Karani)

Start by lying on your back, and extend your legs on a wall, creating an L shape with your body. Close your eyes as you release the tension from being on your feet all day. Rest in this pose, taking deep breaths, for up to five minutes if it’s comfortable.

Easy forward Bend (Sukhasana)

Start with your legs straight in front of you or crossed at the shins. If your hips are feeling tight, you can sit on a bolster, a block, or a folded blanket. With your head, neck, spine, and tailbone aligned, inhale and reach up to lengthen your spine. On your exhale, gently bend forward with your arms extended, then rest your palms, arms, and forehead on the floor.

Child’s Pose (Balasana)

Sit with your toes together, knees wide, and gently bend forward so that your chest and belly are resting on the ground (or on pillow). Turn onto one ear so that it’s resting on the ground. Close your eyes and relax the muscles in the face as you take a full series of deep, restorative breaths.

To learn more about these poses and benefits consider taking your practice into a classroom setting. We have a variety of gentle, restorative and yin yoga to help you sleep more soundly and improve your overall health — mind, body & spirit. Yoga Class Schedule