Easy Yoga Poses For Better Sleep

Getting a good night’s sleep is essential for both physical and mental well-being. However, many of us struggle with falling asleep or staying asleep, leading to restless nights and groggy mornings. Yoga, with its focus on relaxation and mindfulness, can be a powerful tool to help improve sleep quality. Here are some easy yoga poses that can help you unwind and prepare your body and mind for a restful night.

The Yoga Poses for Sleep

The Hero Pose

Starting in a comfortable seated pose with your glutes resting on your heels with the tops of your feet on the floor, hero pose brings a gentle stretching action to your knees and ankles.

This pose allows lubricating fluid to flood these areas, which protects them against injury, gets rid of any cracking sounds or minor discomfort you may be feeling here, and helps them feel more loose, warm, and comfortable—without any motion required.

Take this opportunity to lengthen the spine upward, and open the chest as you find a calming breath pattern. Use your deep, even breaths to slow down your heart rate and clear your mind.

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Cat and Cow Pose

From Hero pose, roll forward onto your hands and knees. For cat pose, exhale as you tilt the crown of the head and the tailbone down to the ground, arching your spine into a C-curve and pulling shoulder blades apart.

Inhale into Cow pose by bringing the crown of the head and the tailbone up toward the ceiling, hollowing out the lower back. Flow between these two poses as long as you’d like, moving with the pattern of your inhales and exhales and feeling like you’re putting space between every vertebra and loosening up your spine.

When you’re done, come back to a neutral spine in tabletop.

Legs Up The Wall Pose

You want to place your legs straight up against a wall. If you can, bring your tailbone closer to the base of the wall, perhaps even to the point where your glutes are touching the wall. This pose can be a great gentle hamstring stretch.

It also helps drain lymph and lactic acid from the legs, which helps prevent injury and decrease the symptoms of fatigue and soreness if you spend a lot of time on your feet. Let the looseness that you brought into your lower back with the figure four stretch help you feel more comfortable in this pose.

Need More Poses?

Supine Spinal Twist Pose

Transitioning to face away from the wall, bring both knees into your chest and rock back and forth. When you’re ready, bring your arms out into a ‘T’ with your hands in line with your shoulders and let your knees fall over to one side.

You can keep both knees bent, straighten the top leg, or choose to straighten both legs. If you’re not feeling as much of the twist as you’d like, it may be helpful to adjust your tailbone, bringing your glutes further over to the middle of your mat so that your back is in one straight line down the center of your mat area—this may intensify the stretch in the lower back.

Happy Baby Pose

Bringing both knees back into your chest, grasp your two big toes with the index and middle finger. Then pull the heels up to the ceiling, keeping the tailbone down on the ground.

Your knees should be pulling into your underarm area, and you can rock back and forth to gently massage the spine. This is a great pose for relieving abdominal discomfort and is a perfect final spinal relaxation pose.

Incorporating these easy yoga poses into your nightly routine can be a simple yet effective way to enhance your sleep quality. By reducing stress, relaxing your muscles, and calming your mind, these poses can help you drift off to sleep more easily and wake up feeling refreshed and rejuvenated. Give them a try and see how they can transform your sleep and, in turn, your overall well-being. Sweet dreams!