Tired of tossing and turning in bed? It’s time to try these 5 yoga poses for sound sleep

With our frantic and fast-paced lives, restful sleep might sometimes seem like a luxury. Give these 5 yoga poses a chance to ease you into blissful slumber.
yoga poses for better sleep
It's time to let these slow yoga moments be your lullaby! Image Courtesy: Shutterstock
Team Health Shots Updated: 15 Jun 2020, 19:22 pm IST
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The importance of sleep is undermined at every stage. Sleep helps us have a healthy body and mind. It balances out our hormones and keeps mental illnesses at bay. But you might find yourself tossing and turning in your bed trying to catch some sleep. 

The reason for such inconsistent, disturbed sleep can be credited to our daily schedules, inability to switch off from technology or only our mind’s restlessness. A study reveals that 55% of people who do regular yoga poses actually sleep better. 

Let’s try these five yoga poses for sound sleep to meet our well-rested selves:

1. Legs-up-the-wall Pose (viparita karani)
If you are looking for ways to get that must-needed rest, this yoga pose can help you provide relaxation by improving your blood circulation.

Here’s what you need to do:

  • Place your mat perpendicular to the wall. 
  • Sit down with both your legs placed either on the right or left side so that any of your sides is placed against the wall. 
  • As you lie down, raise your legs and place both your legs on the wall. 
  • Rest both arms on either side, stay in the position for a few minutes. 
  • Gently put your legs down and come back to sitting position. 

2. The plough pose (halasana)
Just spending five or more minutes in this pose is effective in getting sound sleep as this pose is very beneficial in calming and relaxing the body.

Here’s how you can do this pose:

  • Lie down straight on your back. 
  • Gently lift both your legs, take them over your head and place them on floor. 
  • Place your hands on your sides or use them to support your back. 
  • Hold the pose for a few breaths and gently come back to the lying down position. 

3. The corpse pose (savasana)
The yoga pose helps in focusing on the body parts and breathing, which allows you to feel relaxed and calm and thus sleep better.

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yoga poses for better sleep
Let”s go meet our well-rested self! Image Courtesy: Shutterstock

Here is how you can do this asana:

  • Lie down on your back in a relaxed state. 
  • Keep your legs straight and hip-width apart.
  • Place both your arms on the sides, few inches away from the body with palms facing upwards. 
  • Keep your eyes closed and breathe normally. Stay in the pose for a few minutes. 

4.The standing-forward bend pose (Uttanasana)
This yoga pose is very fruitful in treating conditions such as insomnia, headaches and even helps in relieving stress.

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Following are the instructions that you should follow while practicing this pose:

  • Stand straight with your legs hip-width apart and hands placed on your sides. 
  • Exhaling stretches your torso and bends forward. 
  • Place your palms on the ground or hold your shin. 
  • Stay in the pose for a few breaths and gently come back to the standing position. 

5. Wide-knee child’s pose (balasana)
Sleep like a baby as you practice this yoga pose that helps your body to unwind and relax after a long tiring day.

yoga poses to sleep better
This fetus like yoga pose will make you sleep like a baby. Image courtesy: Shutterstock

Feel calmer and stability as you practice balasana and this is how you do it:

  • Kneel on a yoga mat with your knees hip-width apart. 
  • Exhaling place your torso on your thighs and let your arms rest on the sides. 
  • Alternatively, you can stretch your arms in the front for the added impact. 
  • Place your head on the ground and take a couple of breaths before sitting back in a normal position. 

So, next time you are struggling to get some sound sleep, try doing some of these yoga poses. However, if you are suffering from some ailment, you are pregnant, or you have any medical condition, it is suggested that you consult your health care practitioner before practicing any new yoga poses! 


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