• Shruti GOCHHWAL

Yoga for Better Sleep – A Relaxing Yoga Routine Idea

Countless people are under a major misconception when it comes to practicing yoga. They view it as a way to work up a sweat, strengthen their core muscles, and attain incredible flexibility. Hence, a mere mention of the term ‘yoga’ conjures in their mind images of extremely fit individuals performing a series of seemingly impossible yoga poses. But that’s not true. Yoga, is an ancient Indian practice that uses a set of breathing techniques along with bodily movements. In fact, the purpose of doing yoga has never been weight loss or inch loss! It is all about meditation that calms your mind.

Doing yoga can help you achieve not only better health but also sleep. You can utilise yoga nidra for sleep and wake up amazingly refreshed the next day. What’s more, you don’t even have to be a superfit yoga instructor to perform yoga for good sleep. Everyone whether it be the elderly population, adults, pregnant, and even children can these moves effortlessly and benefit from a calm mind and restful sleep.

Yoga for Sleep – Five Poses to Help You Unwind

yoga and sleep connection

Woman performing a yoga pose, Credit: Pixabay


Ending your day with a couple of relaxing yoga poses can benefit you in more ways than you can imagine. By facilitating a good night’s sleep, they help you to get up the next morning fully rejuvenated. Thus, your productivity is increased and you find yourself giving your best to important tasks that demand your attention.

If you are finding it hard to get to sleep every night, here are some of the best poses of yoga for sound sleep that you should try incorporating in your bed time routine.

  1. Legs up the wall

  2. Legs on a chair

  3. Lying butterfly

  4. Standing forward bend

  5. Corpse pose

1.   Legs up the Wall

legs on wall

Woman performing legs on wall pose, Credit: Pixabay


Lay doewn on the ground on your back. Now put the back of your legs straight up a wall. Ensure that you are not bending them too much. Your body should be in a L shaped position. Spend some time in this position and focus on your breathing while you are in it.

2.   Legs on a Chair

yoga for sleep with legs on chair

Chair on floor, Credit: Pixabay


This is a great yoga pose for those people who find it difficult to extend their legs up the wall due to knee, hip, or lower back injuries. Place a chair at one end of the yoga mat. It should face you. Now put a towel or blanket on the chair seat. Fold it a few times. Lie down on one side of the chair in a fetal position. Go onto your back with bend knees such that your calves are resting on the seat of the chair. Ensure that your thigs are perpendicular to your shins. Relax your arms by your sides, the palms should be facing up.

3.   Lying Butterfly

yoga for sleep with lying butterfly

Woman performing lying butterfly pose, Credit: Pixabay


Lay down on the ground and roll on your back. The bottoms of your feet should be pressed against each other. Permit your knees to lower down to the sides. If it feels a bit strenuous, place a pillow below your knees.

4.   Standing Forward Bend

standing forward bend

Man performing standing forward bend, Credit: Pixabay


Stand near a wall, about a foot away from it. keep your feet hip width apart. Now bring down your hands towards your feet. Lower your chest down until your hands are able to touch your feet. They can also hower a few inches above them. It is a great way to relax your lower back muscles. Breathe deeply in this position.

5.   Corpse Pose

yoga for sleep with corpse pose

Woman performing corpse pose, Credit: Pixabay


Lie on your back with your legs straight. Place your arms by your side with palms facing up. Focus on your breathing during this pose. Close your eyes, inhale, and exhale.

Try these easy yoga poses ever night as you hit the bed and soon you will find yourself tumbling down into a beautiful dreamy sleep!

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