You can improve your sleep by practicing these 9 easy yoga poses.
There are many ways to get some sleep. Many of the most popular sleep hacks have proven results. For example, reading in bed and drinking a soothing tea can help you fall asleep. After trying a few different options, it can become discouraging when you find one that works for you. You might not have considered light yoga. Yoga is one of our favorite relaxing activities before bed. Yoga and breathing techniques calm the nervous system. This puts your body into a relaxed state that is ideal for falling asleep. You need to be aware of the best poses for sleep, as not all will help you. The key is to aim for relaxing movements that help calm your body and clear your head.
If you’ve landed on yoga as a solution you’d like to try, keep reading to see the top yoga poses we recommend for better sleep.
For more natural ways to get better sleep, try these seven sleep aids for insomnia, or check out our
sleep tips from CNET’s wellness editors
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How yoga can help you sleepYoga, much like any form of exercise, can be a beneficial way to unwind and alleviate stress. Yoga may reduce cortisol levels, the stress hormone. The degree of cortisol decrease may depend on factors like the frequency and intensity with which you practice yoga. Some studies have also shown promising results in regards to yoga’s effect on depression symptoms. Yoga can complement traditional treatment approaches and promote overall well-being.
So, what does this mean for your sleep? Cortisol levels can have a big impact on sleep patterns. Cortisol levels that are higher can be associated with difficulties falling and staying asleep. In 2019, a study found that adding yoga to one’s daily routine could help treat and relieve insomnia symptoms. Try these yoga poses before you go to bed. As you move between the poses, be mindful of your breathing and where your body feels most tense. If you feel any discomfort, breathe and relax. Read more:
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1. Cat-cow position
Start on your hands and knees to get into this pose. Hands should be at shoulder width apart and knees below hips. As you take a deep breathe, tilt your head upwards and lift your pelvis to mimic the “cow.” On your exhale bring your pelvis and head down to resemble a cat. Repeat these two movements a few more times before continuing.
2. This pose can be done by standing straight up and leaning forward to reach your toes. Place your hands on the floor if you can. If you cannot touch your toes you can still do a half forward fold and grab your legs below. You’re looking for a new challenge? You can also try reaching your ankles to hold on. Take deep breaths and make sure that your back is straight. Bridge pose
Lie down on your stomach, with arms and legs stretched out. To balance, take a deep breathe and lift your core up off the floor. Shift your arms closer to you body. Your knees should form a 90-degree arc. You can either bring your hands together under your core or let them lie flat. Happy babyThis pose is a good transition after Bridge because you begin on your back. Lift your legs up to the ceiling, extending them a bit past your shoulders or however far you are able to go. Grab both of your feet on the outside. Rock gently left and right in order to release tension from your lower back.
5. Legs-up-the-wall
You will need to clear a space beside a wall for this pose. Face the wall and lift your hips or walk your legs high. You can place your hips against the wall, or slightly away. Stretch your arms beside you once you’ve found a comfortable position and feel that you can balance. This pose is great for destressing and improving your circulation.
6. Child’s Pose
You may start this pose on your knees or hands and knees. Bring your head and feet close together. Stretch your spine by reaching your hands in front of your body. The further you reach, the better the stretch will be for you.
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7. Seated twist
If this is your first time coming out of Child’s pose, then sit up straight and extend your legs in front of yourself. Cross one leg across the other and pull the heel to the outer thigh. Cross your body with the opposite arm and twist, pressing your elbow against the raised knee. Twist while breathing. Repeat on the other side. Butterfly pose
From the seated position, straighten up your posture. Press your bottoms of both feet together. Place your hands on the bottom of your feet and try to lower your hips to the floor. The deeper you go, then the greater the stretch. You can increase the challenge by moving your feet closer to you. This is the basic head-to-knee position. Sit down with your legs in front of you. Bring your foot up to the inner thigh on your opposite leg, and then extend your arms over it. Sit taller and breathe deeply. Grab your foot directly in front of you. You can still grab your ankle or back of your leg if you cannot reach your foot. Try to bring your head to your knee by leaning into the stretch. Continue on the other side. Learn how getting some sun can improve your sleep, which foods to eat for a happiness boost and how the Scandinavian sleep method might save your relationship.
