As you may already know, Yoga is a popular practice that is known to originate from ancient India. It can be considered as a mind and body exercise that uses different postures and breathing techniques that are combined with meditation or relaxation. Yoga can help build endurance, strength, serenity, flexibility, and improve your overall well-being.
This article will share with you 3 deep sleep yoga poses that can help you get a good night’s rest. Yoga is known to be a calming form of exercise that can effectively improve sleep. The way it does this is by reducing the tension of certain body parts, which in turn, reduces restlessness.
A great thing about this is that by simply engaging in yoga, you’re improving mindfulness, which helps to manage emotions, which in turn, helps to reduce stress. I can personally vouch for this, as yoga has been a huge part of my life for many years. I also spend each morning in meditation to face the day with clarity and a clear mind.
Click here if you’d like to learn about a meditation phone app that uses breakthrough sound technology to help you fall into a deep sleep. I’ve found it to be incredibly helpful.
For those who are experiencing difficulty sleeping due to body pain (like back pain), regular yoga can help manage this, and give you a better night of sleep. Because yoga is a form of meditation, it helps to achieve better mental and emotional health by bringing peace to both your mind and body before hitting the sheets.
Here are some of the yoga poses that can help give you a better and deeper sleep:
This pose is a popular practice at the beginning of many Yoga classes, and I’d say it’s a staple in various Yoga practice centers. It’s a great way to calm the body and mind before moving into more involved movements. It’s also a fantastic Yoga pose to do to calm the mind and body before bed.
This pose is done by standing straight with hands raised up, while palms face each other. Fold forward from the waist with control until the palms are beside the feet. Relax the back of the neck and try to move the face closer to the neck. Remember to keep the knees straight while doing this pose.
Breathe easily and naturally while maintaining the pose for about a second. Come forward using the hand and inhale. Raise the body until reaching the standing position and slowly put down the hands. This pose stretches the back muscles, increasing the blood supply in the nervous system.
Click here to see how to do the Standing Forward Bend yoga pose with proper form
2 – Child Pose
Aside from Savasana, this is probably my favorite pose when in the middle of an intense yoga practice at the studio. It feels incredibly relaxing to just be in this pose for any period of time.
To do child pose, start by sitting on your heels. As the body bends forward, slowly lower the forehead until it reaches the floor. Keep the arms beside your body with the hands laid out on the floor behind you with the palms facing up. Alternately, you can stretch your arms out straight in front of you and place palms of your hands flat on the floor.
Gently press your chest to your thighs and hold for a few seconds. Slowly come up. Sit on your heels and relax. This pose calms down the nervous system and can be very relaxing for the back.
Click here to see how to do Child Pose with proper form
3 – Butterfly pose
For this pose, sit up with your back straight and keep the soles of your feet together and then draw them in towards yourself. Place your hands over your feet. If that’s uncomfortable, it’s perfectly fine to place your hands behind your back. Make sure your feet are pressed together.
Breathe normally and try to extend your arms forward and place your palms flat on the mat. Let the face touch the mat if possible. If not, it’s totally fine to extend as far as you can, and keep your spine as straight as possible. Then gently go back to the original sitting position.
This pose is known to soothe out menstrual discomfort, help with digestive issues, and remove fatigue from long hours of standing and walking that will give a night of much better sleep.
Click here to see how to do Butterfly pose with proper form.
Practice Regularly For Optimal Results
To truly notice the benefits of yoga and meditation, it takes time and practice. They must be practiced consistently, and you should start to notice yourself feeling better overall over the course of time. Changes that happen with regular yoga and meditation practice are gradual, and not so obvious on the surface. You start to feel them from within yourself.
That said, doing these specific yoga poses may need a few weeks before the effects can be truly realized. Having a ‘bedtime yoga’ practice has been proven to be helpful to those experiencing sleeping issues like insomnia.
I’ve found that a great way to measure my fitness progress is by taking notes and keeping track of progress regularly. This can determine what is the most beneficial routine for you.
Sleep Yoga In Summary
I hope these 3 deep sleep yoga poses gave you some insight into the kinds of movements you can do to help you sleep better. Remember that these are not quick fixes, but practices that must be developed over time to really reap the benefits.
I’ve found that when I practice yoga regularly, my mind and body thank me and I feel overall more relaxed in my life. I also tend to have a better body image when I can think clearly and not be bombarded with racing thoughts. It’s one of the reasons I meditate every morning.
Here are some relaxing music tracks that you could listen to while practicing yoga. They’re incredibly soothing, and actually great tracks to fall asleep to also.
I hope you found this article to be helpful. If you have any questions at all, please let me know and I’d be more than happy to get back to you as soon as possible. Thanks so much for reading.