10 Yoga Poses to Help You Sleep
In our fast-paced 21 st-century lifestyle, constant digital stimulation and "hustle culture" keep our nervous systems in a state of high alert. Yoga is essential because it lowers cortisol and activates the parasympathetic nervous system, our internal "rest and digest" switch.
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In our fast-paced 21 st-century lifestyle, constant digital stimulation and "hustle culture" keep our nervous systems in a state of high alert. Yoga is essential because it lowers cortisol and activates the parasympathetic nervous system, our internal "rest and digest" switch. By releasing physical tension and quieting mental chatter, yoga bridges the gap between a frantic workday and the deep, restorative sleep modern life demands.
There are some yoga poses which you can follow.
1 . Child Pose ( Balasana )
How to Get In :
- Start on your hands and knees (Tabletop position).
- Bring your big toes together to touch and spread your knees wide apart (about the width of a yoga mat).
- Sit your hips back onto your heels. If your hips don't reach your heels, don't worry, just get as close as is comfortable.
- Fold forward, resting your torso between your thighs.
- Lower your forehead to the floor.
- Extend your arms out in front of you (palms down) for a slight stretch, or rest them alongside your legs (palms up) for maximum relaxation.
How to Come Out :
- Place your palms flat on the floor underneath your shoulders.
- Inhale deeply and use the strength of your arms to slowly push your torso back up to an upright seated position.
- Lift your hips and return to your hands and knees (Tabletop) to neutralize your spine.
Optional: Take a "Counter-Pose" like a gentle Cow Pose (drop the belly, look up) to stretch the front of the body after being folded.
2. Matsya Kirdasana
How to Get In :
- Lie on your stomach (Prone position) on a flat, comfortable surface.
- Interlock your fingers and place your hands underneath your head, palms facing down.
- Bend your right knee and draw it up toward your chest, keeping the side of the knee on the floor (similar to a "halfcrawler" position).
- Rest your right elbow on or near your right knee. If this is uncomfortable, simply keep your elbows wide.
- Turn your head to the right and rest your left temple/cheek on the back of your interlocked hands.
- Close your eyes and relax your entire body, feeling your abdomen press against the floor as you breathe.
How to Come Out :
- Straighten your right leg slowly, bringing it back down to meet the left leg.
- Bring your head back to center, resting your forehead on your hands for a moment. Release your hands and place them under your shoulders.
- Gently push yourself up into a Tabletop position or simply roll onto your back to rest in Savasana (Corpse Pose).
3. Viparita karani ( legs up on the wall )
How to Get In :
- Position yourself: Sit sideways with one hip pressed right up against the wall.
- As you start to lie back onto your elbows/back, swing your legs up the wall in a smooth, sweeping motion.
- Your sitting bones don't have to touch the wall perfectly, but try to get them as close as comfortable. If your hamstrings feel tight, scoot your hips a few inches away from the wall.
- Rest your head and shoulders flat on the floor.
- Place your arms out to the sides like a "T" or "Goalposts" to open the chest, or rest one hand on your heart and one on your belly.
How to Come Out :
- Avoid jumping up quickly, as the blood flow needs a moment to recalibrate.
- Bend your knees: Slowly slide your feet down the wall, bringing your knees toward your chest.
- Roll over: Roll onto one side (usually the right side) into a fetal position.
- Pause: Stay here for 3 to 5 deep breaths to let your blood pressure stabilize.
- Rise slowly: Use your hands to gently push yourself up into a seated position, letting your head be the last thing to come up.
4. Happy Baby Pose ( Ananda Balasana )
How to Get In :
- Lie on your back flat on your mat or bed. Bring your knees toward your chest on an exhale.
- Grip your feet: Reach your arms through the insides of your knees and grab the outside edges of your feet with your hands. (If you can't reach your feet, you can grab your ankles or the backs of your thighs instead).
- Open your knees: Position your knees slightly wider than your torso, pulling them toward your armpits.
- Align your ankles: Flex your feet and stack your ankles directly over your knees so your shins are perpendicular to the floor.
- Flatten your spine: Gently push your tailbone and the back of your head down into the floor to keep your entire spine long and grounded.
- Optional: Gently rock from side to side to give your lower back a mini-massage.
How to Come Out :
- Release your grip: On an exhale, let go of your feet or ankles.
- Hug your knees: Bring your knees back together into your chest and give them a gentle squeeze.
- Lower your feet: Slowly place your feet back down on the floor, one at a time, with your knees bent.
- Straighten out: Slide your legs out long into Shavasana (Corpse Pose) to let the hips neutralize, or roll to your side to sit up.
5. Badha konasana ( Bound Angle pose )
How to Get In :
- Sit tall: Start in a seated position with your legs extended straight in front of you (Dandasana).
- Bend your knees: On an exhale, draw your heels in toward your pelvis.
- Join your feet: Drop your knees out to the sides and press the soles of your feet together.
- Position your heels: Bring your heels as close to your pelvis as is comfortable. If you feel any strain in your knees, move your feet further away from your body.
- The "Bound" part: Grasp your big toes with your first two fingers and thumb, or hold onto your ankles or shins.
- Lengthen: Keep the outer edges of your feet firmly on the floor. Imagine your spine growing tall like a string is pulling the crown of your head toward the ceiling.
How to Come Out :
- Release your feet: Let go of your toes or ankles.
- Support your knees: Use your hands to gently lift your knees and bring them back together, as if you were closing a book.
- Extend your legs: Slowly slide your legs out straight in front of you.
- Shake it out: Give your legs a gentle bounce or shake to restore circulation to the hip joints.
6. Uttanasana ( Standing forward bend )
How to Get In :
- Start Standing: Stand tall in Tadasana (Mountain Pose) with your feet hip-width apart and your hands on your hips.
- Exhale and Fold: As you breathe out, hinge forward from your hip joints, not your waist. Think about keeping your chest open and your spine long as you go down.
- Micro-bend the Knees: Especially if you have tight hamstrings, keep a slight bend in your knees. This protects your lower back.
- Placement: Bring your fingertips or palms to the floor beside your feet. If you can't reach the floor, grab opposite elbows (creating a "frame" for your head) or rest your hands on your shins.
- Relax the Neck: Let your head hang heavy like a piece of fruit. Shake it gently
- "yes" and "no" to release any 21 st-century "tech neck" tension.
How to Come Out :
- Coming out correctly is vital to avoid dizziness (orthostatic hypotension), especially before bed.
- Inhale and Halfway Lift: Bring your hands to your shins, flatten your back, and look forward slightly to reset your blood pressure.
- Engage the Core: Bring your hands to your hips and tuck your chin slightly.
- Rise with a Flat Back: On a deep inhale, keep your knees soft and lift your torso back up to a standing position. Use your leg strength rather than pulling with your back.
- Pause: Stand still for a moment in Tadasana to let your equilibrium settle.
7.Parivritta Pawan Muktasana
How to Get In :
- Lie on your back: Start in a neutral position with your legs extended.
- Hug your knees: On an exhale, draw both knees into your chest.
- T-Shape Arms: Extend your arms out to the sides at shoulder height, palms facing down for stability.
- The Twist: On your next exhale, slowly lower both knees over to the left side of your body. Try to keep your knees stacked and as close to your left elbow as is comfortable.
- Shoulder Check: Keep both shoulders pinned to the floor. If your right shoulder lifts, move your knees a little further away from your torso.
- The Gaze: Gently turn your head to look
- over your right shoulder to complete the twist through the neck.
- Relax: Close your eyes and breathe into your belly for 5-10 breaths.
How to Come Out :
- Engage the Core: Tighten your abdominal muscles slightly to protect your lower back.
- Inhale and Lift: On an inhale, bring your knees back to the center of your chest.
- Neutralize: Give your knees a quick squeeze or take a "happy baby" pose for a second to realign the spine.
- Repeat: Follow the same steps to lower your knees to the right side to ensure you are balanced.
8. Supta badha konasana
How to Get In :
- Start Seated: Sit on the floor with your knees bent and feet flat.
- The Butterfly Shape: Bring the soles of your feet together and let your knees fall open to the sides (just like the seated version).
- Lower Down: Place your hands behind you for support and slowly lower yourself onto your elbows, then all the way down onto your back.
- Adjust the Spine: Ensure your tailbone is lengthened toward your heels so your lower back feels comfortable.
- Arm Placement: You have two great options:
- For Grounding: Place your hands on your belly or one on the heart and one onthe belly.
- For Openness: Stretch your arms out to the sides with palms facing up.
- Settle: Close your eyes and let gravity pull your knees toward the floor.
How to Come Out :
- Use Your Hands: Reach down and place your hands on the outsides of your thighs.
- Close the Book: Use your hands to gently guide your knees back together (this protects the inner thigh muscles which are now very relaxed).
- The Neutralizer: Keep your feet wide and let your knees knock together to touch
- (Constructive Rest Pose) for 30 seconds.
- Roll Over: Gently roll onto your right side into a fetal position.
- Rise: Use your hands to push yourself back up to a seated position.
9. Shirshasana
How to Get In :
- The Base: Kneel on the floor. Interlock your fingers and place your forearms on the mat, elbows shoulder-width apart. This "triangle" is your foundation.
- The Crown: Place the very top of your head on the mat, nestled against the insides of your interlocked fingers. (The fingers cradle the back of the head; they don't support the weight).
- Lift the Hips: Straighten your knees and lift your hips high, coming into a "Dolphin" shape on your head.
- Walk In: Slowly walk your feet toward your head until your hips are as close to being over your shoulders as possible.
- The Tuck: Draw one knee into your chest, then the other. Find your balance in this "tucked" position first.
- Extend: Once stable, slowly extend your legs toward the ceiling. Engage your core and push down through your forearms so only about 10-20% of your weight is on your head.
How to Come Out :
- Coming out safely is just as important as the entry to protect the cervical spine.
- Lower Slowly: Bend your knees and draw them back toward your chest with control.
- Descend: Lower one foot at a time (or both together if you have strong core control) back to the floor.
- Immediate Rest (Crucial): Do not lift your head immediately. Lower your knees to the mat and move directly into Child's Pose (Balasana).
- Pause: Stay in Child's Pose for at least 5-10 breaths. This allows your blood pressure to equalize and prevents dizziness.
10. Savasana
How to Get In :
- Lie Down: Sit on the floor or your bed with your knees bent. Slowly lower your back, neck, and head onto the surface.
- Extend the Legs: Straighten your legs one at a time. Let your feet fall open naturally to the sides, don't try to hold them upright.
- Position the Arms: Place your arms alongside your body, about 6-1 0 inches away from your hips. Turn your palms to face upward. This is a gesture of, “receiving" and helps relax the shoulders.
- Tuck the Shoulder Blades: Gently tuck your shoulder blades underneath your chest to create a slight lift in the heart and a flat base for the upper back.
- Neutralize the Neck: Ensure your head is centered. If your chin is pointing toward the ceiling, tuck it slightly toward your chest to lengthen the back of your neck.
- Scan and Release: Close your eyes. Soften your jaw, un-clench your teeth, and let your tongue fall away from the roof of your mouth.
How to Come Out :
- Coming out of Savasana is just as important as the pose itself. You want to "wake up" the body without shocking the nervous system.
- Deepen the Breath: Take a long, slow inhale through the nose, feeling your belly rise.
- Small Movements: Gently wiggle your fingers and toes. Circle your wrists and ankles.
- Full Body Stretch: On an inhale, reach your arms over your head for a final "morning-style" stretch.
- The Fetal Position: Bend your knees and roll over onto your right side. Rest your head on your arm like a pillow. Stay here for 2 or 3 breaths. (The right side is traditional as it keeps the "solar" energy calm).
- Rise Slowly: Use your left hand to push yourself up into a seated position. Let your head be the very last thing to come up.
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