• Blog, June 2017

Best Yoga Poses for Better Sleep

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Yoga is a wonderful way to exercise your body and mind, and aids in all sorts of excellent outcomes like better flexibility, stronger muscles, weight loss, and better cardiovascular fitness. Did you know that yoga is also a great way to relax and get yourself to drift off to sleep? Here we offer our top five yoga poses for assisting with sleep.

1. Viparita karani (Legs up the Wall)

Legs up the wall is an excellent pose for night-time relaxation. Not too much explanation needed here – it’s exactly what it sounds like. Put your behind against the wall, with your legs going up it. This shouldn’t feel like work on your muscles, and allow your legs to open as little or as much as you need to get comfortable. If your hips are too tight, you can also put a pillow underneath you to make it easier and release some of the tension.

This is a great pose for those who find it hard to meditate and relax their mind, and is also excellent for people who might exercise too hard, or have an active job. It allows your leg muscles to relax, and promotes blood flow from your feet and legs back into your heart.

2. Balasana (Child’s Pose/Side Child’s Pose)

This is an excellent pose for those who are trying to relax, ease away the stress of the day, and feel ready for sleep. It’s a great “wind down” exercise for the body and mind, and puts you into a contemplative and reflective mood.

To get into this pose, draw your knees up beneath you, as you lie face-down on the bed, and stretch your arms out in front of you. Since this is supposed to be a relaxing pose, you can use a pillow or rolled up blanket to support you if you need or feel any tension. If you roll up a blanket and place it between your knees, you can also roll onto your side, and do a “supported side child’s pose”, which is very similar to how many people sleep and feels very relaxing and comforting.

3. Supta Baddha Konasana (Reclining Goddess)

The reclining goddess is a pose which allows for rest in your mind, and stretches out your muscles to prepare for sleep. Lie flat on your back, and lift your knees up. Bring the soles of your feet together, and allow your legs to fall open to the side. You should look like a butterfly, with the soles of your feet touching together, and your legs open wide. If there is any pain or discomfort, put some rolled up blankets under your knees until you just feel a comfortable stretch. This pose is known for its calming qualities, and is a great before-bed wind down for creaky bodies.

4. Uttanasana (Ragdoll)

If you ever find yourself a bit sore or squashed up at the end of a long day, the ragdoll will help you to relax your muscles and lengthen out. This is a great pose for getting into a relaxing frame of mind, as well as getting your body from exercise to rest. If you suffer from tension or pain in your back, this is also recommended for you.

Stand firmly on the soles of your feet – grab opposite elbows and lean forward to face your knees. You should put a tiny bend in your knees so that you can feel a light stretch in your hamstrings, but not pain.

5. Savasana

This is both the hardest and the easiest yoga pose there is. To get into this position, lay flat on your back with your arms by your sides, and your legs a comfortable width apart. Turn your hands toward the ceiling and focus on your breath. While this pose is easy to get into, people say they often struggle with their thoughts while lying in this still position. Take note of where there is tension in your body and learn to release it – this will help you get better at relaxing in the longer term. Try to notice your thoughts, but let them float by as you focus on your breath. This process of meditation will put you in a more relaxed and calm state, and allow you to drift off to sleep when you’re ready.

Yoga is an excellent way to get a better rest, but the only way to get a good rest while you are asleep is to make sure that your bed supports your body for rejuvenation. Only an ergonomic bed can guarantee the zero stress position that your body needs. View our range for more details on our range of zero-stress fully ergonomic beds, or contact us.

This blog is not intended as medical advice, and the opinion of a medical professional should be sought by anyone looking to start a new exercise program.

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