Yoga poses for good sleep before bed

5 Best Yoga Pose to do before Sleep | 5 minute bedtime yoga


People these days complain a lot about not getting enough sleep or unable to fall asleep even after physical exhaustion. Either there is discomfort while lying down or mind is wandering. Yoga techniques help to relieve this discomfort and induce calmness, ensuring good night’s sleep.

Here are the 5 best yoga poses to do before bed for a sound sleep. The bedtime yoga had many benefits. Keep a minimum gap of 2 hours between dinner and sleep because these asanas are to be practiced after 2 hours..

1.  Vajrasana

Vajrasana is the only posture that can be practiced after a meal. It improves blood circulation to the abdominal region thus improving digestion. Sit in Vajrasana for 5 to 10 mins after dinner, providing ease in all digestion-related problems like acidity, constipation and help you sleep peacefully. It will also help relieve severe lower back discomfort, after a long tiring day of sitting at work. It’s the easiest yoga pose for good sleep.

  • Sit in a kneeling position on the bed or mattress, toes touching each other and the heels apart.
  • Lower the body and sit comfortably on the hollow formed.
  • Keep the body erect and the abdomen held in normal contour.
  • Place the hands upon knees with palms facing downwards.
  • Close the eyes and passively observe the breath

2.  Yashtikasana

Yashtikasana is an excellent technique that helps in an overall relaxation to the body and mind. It provides adequate stretch to the spine that helps in alleviating back pain. It facilitates maximum stretching of body, providing relief in muscle tightness and discomfort that prevents from getting a good sleep. This yoga pose can be practiced before bed.

  • Lie on the back with legs fully extended, feet together, and hands at the sides, palms facing down.
  • Raise both the hands together above the head on the ground, stretching them.
  • Simultaneously, toes pointing downwards away from the body as if the upper body is pulled upwards and the lower body downwards with the stomach stretched between.
  • The stretched position should be held for six seconds. Relax hands and toes, not returning to the starting position but retaining the hands above the head on the floor.
  • Repeat the stretching 4 to 5 times, pausing for three seconds in between each round.

3.  Viparitkarni

Viparitkarni provides the wholesome effects of gravity. It benefits the various organs of the body above the waist, including the vital endocrine glands. There are favorable changes due to the increased interchange of blood in the upper part of the body. It provides excellent stretch in the neck, torso and legs.

  • Lie down on the back with hands on the sides. Now exhaling, slowly raise the legs up. Hold the body with hands on the back for support.
  • Stay in this pose from a few seconds to a maximum of 2 minutes depending on comfort level with breathe normal.
  • Inhale and gently lower the hips with the support of hands.

4.  Leg lift in Dhradasana

Lower body muscles get stiff and experience back pain, knee pain, or foot paindue to long sitting hours. Along with sitting, improper posture, wrong footwear, or even uncomfortable chairs can aggravate these problems. This simple exercise of lying in Dhradasana stretches the inner thigh muscles and relieve tension from the legs.

  • While lying in Dhradasana lift the left leg one foot higher and hold for 10 counts.
  • Similarly, keep lifting the leg one foot higher until leg is perpendicular to the body.
  • Then bring the leg down gently.
  • Repeat with the other leg. Do the cycle 3 to 5 times.

This can be practiced during afternoon naps for good relaxation.

5.  Reclined Bhadrasana

Reclined Bhadrasana helps to calm the mind as well as improves blood flow to the lower body. This simple stretch also provides an intense stretch to the thigh muscles and relieves discomfort.

  • Lying down and bend both your legs inwards at the knees and join the soles of the feet.
  • Press the knees down towards the floor with the hands.
  • Interlock the fingers and put hands on the stomach and practice normal breathing.

After completing these asanas, lie down in a Shavasana and prepare to sleep. This will relieve physical or mental fatigue. Shavasana induces a meditative effect. It invigorates the entire body and mind, ensuring you wake up fresh and energetic. Consciously relax one body part at a time. Once completed relaxing the entire body, maintain this relaxed state for about 10 to 15 minutes. This is best guide to bedtime yoga for stress and tension.

The benefits of yoga before bed are countless. All of these yoga poses, along with deep, conscious breathing, will help to calm the thoughts and let go of tension. With 5 minutes of bedtime yoga induce a good night sleep and feel the difference.

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