Yoga Poses (Asanas) To Help You Get Better And Deeper Sleep

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Yoga as a practice is lauded for its versatility; no matter how new you are to it, there is always something you can do. Moreover, the holistic scope of yoga is highly regarded – the body, mind and soul are trained and soothed in unison.

Therefore for those who suffer from insomnia and other sleep-related issues, the incorporation of certain yoga asanas in pre-sleep routines can prove to be very effective for restful sleep.

Before you get intimidated by the overwhelming number of pictures of people in impossible-seeming, perfectly balanced yoga stances, you need to understand a few things about the practice. Firstly, yoga is personal, i.e. it is meant for your personal growth in accordance with your needs, goals and abilities. Yoga does not advocate striving for an illusionary ideal; rather, it emphasizes the need for consistency in your practice.

While you grow physically, emotionally and mentally stronger with regular practice, these benefits are hardly the goal of Yoga. These benefits aid you in the path of consistency that yoga demands, which ultimately helps you to lead a balanced life. Yoga is thus a continuous process.

Therefore, consistently doing certain yoga asanas can definitely help people with insomnia, and other issues which prevent good sleep. Most of these yoga asanas can be modified in accordance with your specific ailment or need, and can also be done at beginner, intermediate and advanced levels. These stances help enrich sleep and allow the body to descend into deep relaxation, aiding bodily repair and rejuvenation.

Here are some yoga asanas which can be performed for better sleep and complete relaxation –

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

This is one of the most effective exercises for restless and tired legs. For those who suffer from back pain, using a bolster for lower back support for a modified viparita karani asana can be very helpful. This pose helps restore balance after overactivity, reduces fatigue and has an overall calming effect.

For the proper procedure to do this asana, follow the steps mentioned in this video.

2. Wide-Knee Child’s Pose (Balasana)

One of the most common poses of restorative yoga, the child’s pose helps relax the tension and knots that build up in the spine and hips through the day, enabling more relaxing sleep. It also improves flexibility if done over time. However, people with knee problems should avoid this exercise.

For the proper procedure to do this asana, follow the steps mentioned in this video.


3. Happy Baby Pose (Ananda Balasana)

Mimicking the blissful posture of a playful child, this pose is meant to induce relaxation, imitating the flexibility of a youthful body. The reaching action involved in this pose allows for the building of flexibility and strength. It also relieves tension in the spine and therefore allows for restful sleep.

For the proper procedure to do this asana, follow the steps mentioned in this video.

4. Corpse Pose (Shavasana)

An essential restorative pose after every yoga flow, this pose helps reduce elevated blood pressure and calm the mind. This pose is very restful to perform after a tiring day and coupled with Yoga Nidra or Yogic sleep techniques, it can allow for a deep and calming sleep.

For the proper procedure to do this asana, follow the steps mentioned in this video.

5. Locust Pose (Salabhasana)

This pose is a great total body strengthener and provides relief to the spine and neck. Furthermore, this pose acts as a foundation stretch for other advanced back-bends, all of which strengthen the spine and make it less prone to ailments. This stretch also allows for the opening up of the chest which is extremely relaxing and restorative before going to bed.

For the proper procedure to do this asana, follow the steps mentioned in this video.

6. Cat-Cow Pose (Chakravakasana)

A foundational move of yoga, this pose is perfect for when your body needs a break. It is particularly soothing for overworked bodies and stressed minds as it helps restore balance and eases out the knots in your spine before you go to bed. Moreover, it teaches you to create awareness in your spine and improve your posture.

For the proper procedure to do this asana, follow the steps mentioned in this video.

7. Cobra Pose (Bhujangasana)

Another pose that lengthens the spine and opens up the heart and lungs, this yoga basic is perfect for relaxation before going to bed. It also helps strengthen your back using the abdominal and shoulder muscles for support. This pose is perfect for those who tend to sit at desks all day long for work, and helps to align the spine and get a truly satisfying stretch.

For the proper procedure to do this asana, follow the steps mentioned in this video.


Therefore, try to incorporate these moves into your existing exercise routines or pre-sleep routines for some added relaxation and stress relief, and achieve greater balance in your life. These moves definitely work towards alleviating sleep-related issues and pains and could therefore be a great starting point to begin rectifying problematic sleep habits and cycles.


How does yoga asana help to sleep?

The asanas of yoga, when combined with the correct breathing techniques and form, tend to reduce the stress your body is under and help to soothe it and unwind and prepare for deeper forms of rest.

Which yoga exercise is best to do before going to bed?

The poses mentioned above can be performed before going to bed. Moreover, you can also try out restorative yoga flows online that incorporate these moves plus similar variations to relax your mind and body.

Can yoga help me improve sleep at night?

Yes, certain yoga asanas, breathing and meditation techniques, and yogic sleep can all contribute towards a deeper and more restful sleep. Prepare your body for rest through the above-mentioned yoga asanas, and try yogic sleep techniques to deepen and enrich this state of rest.

Featured Photo by Cliff Booth from Pexels

Written by Visakha Chowdhury

The author tries to walk the treacherous tightrope between 10.00 p.m. and 2.00 a.m. bedtimes, willfully falls to the dark side a bit too often, and miserably tries to claw their way back to an eye bag-less existence.

Find her on Linkedin.

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