Yoga for Better Sleep: 7 Poses to Relax Your Mind and Body

Avanti
6 days ago
2 min read

Why Sleep Problems Are Common Today

In today’s fast-paced world, sleep often takes a back seat. Stress, long screen time, irregular work hours, and lifestyle habits disrupt our natural sleep cycles. Poor sleep not only affects energy levels but also impacts mood, focus, and overall health.

Instead of relying only on external fixes, yoga offers a natural way to prepare the body and mind for restful sleep.

How Yoga Influences the Nervous System

Yoga works by activating the parasympathetic nervous system—the body’s relaxation response. Gentle stretches, combined with mindful breathing, reduce stress hormones like cortisol and calm an overactive mind. This helps release physical tension and prepares the body for deep rest.

7 Calming Yoga Poses for Better Sleep

Here’s a simple flow you can practice in the evening:

1. Balasana (Child’s Pose)

Kneel on the mat, bring your forehead down, arms stretched forward.
Breathing cue: Inhale deeply, exhale and melt the chest closer to the floor.

2. Supta Baddha Konasana (Reclined Butterfly Pose)

Lie down, bring the soles of the feet together, knees open wide.
Place cushions under knees for support.
Breathing cue: Inhale into the belly, exhale slowly through the nose.

3. Viparita Karani (Legs-Up-the-Wall Pose)

Sit close to a wall, swing legs up, lie on your back.
Breathing cue: Count inhales and exhales to a rhythm (e.g., 4–6).

4. Paschimottanasana (Seated Forward Fold)

Sit with legs extended, fold from the hips, rest hands on legs or feet.
Breathing cue: Inhale lengthen spine, exhale fold deeper.

5. Supta Matsyendrasana (Supine Spinal Twist)

Lie on your back, bend knees, drop them to one side, arms stretched out.
Breathing cue: Inhale at center, exhale as knees drop.

6. Setu Bandhasana (Supported Bridge Pose)

Lie on your back, knees bent, feet hip-width. Lift hips and place a block/pillow under the sacrum.
Breathing cue: Inhale deeply into chest, exhale soften shoulders.

7. Savasana (Corpse Pose)

Lie flat, arms and legs relaxed.
Breathing cue: Observe breath naturally without control.

Evening Routine: Pranayama + Meditation

After the poses, practice 5 minutes of alternate nostril breathing (Nadi Shodhana) followed by a short meditation. Focus on the mantra “I am calm, I am safe, I am ready for rest.”

Extra Tip: Try Yoga Nidra for Deep Rest

On days when sleep feels difficult, listen to a Yoga Nidra guided practice. It’s a powerful yogic sleep technique that helps the body rest deeply, often giving you the feeling of hours of sleep in just 20–30 minutes.

Until then,

Avant in Namah-State ❤️