Today, I share with you my favorite 3 yoga poses that help you sleep.
Having been a personal trainer in the past, I noticed many of my clients were either coming tired or unmotivated to do their workout.
Knowing the benefits of yoga, which I have practiced for over 15 years, I came to learn that there are three poses which lead to a deeply relaxed state, ultimately helping me nod off.
I shared my top three yoga poses with my clients frequently. Have to say not all of them used the poses to gain rest to be ready for their workout.
But the ones who did felt pretty rejuvenated and were able to follow through with whatever exercise I threw at them. There were the odd ones who didn’t gain any benefit. But the majority of them did.
Why is yoga good for you?
Aside from gaining body benefits, you will also increase mental health benefits. These unique benefits could come in the form of relieving stress, removing pain, and even helping you get a deeper sleep.
Yoga also helps to improve our mood. When a person is practicing yoga, they are also learning to quieten down the constant negative mind chatter.
When you calm down constant negative mind chatter you learn to conquer your inner critical voice for sleep.
This is something most of us experience from time to time, but the nice thing is our mood gets a lift, leaving us happier and more satisfied with everyday life.
Another great thing about yoga is that it is such a calm, gentle exercise, it lowers our risk of injury. Unlike other cardio exercises such as running or fast-paced cardio machines where you are moving at rapid speed with forced movements, yoga is slow-paced with balanced movements.
Yoga helps to unite your body and mind. What this means is your mind is very hyper-aware and hyper-focused on the movement that your body is making. Both the body and mind work together to help you create a successful pose.
Of course, one of the many great benefits of yoga is losing weight or reshaping your body.
Now I will let you know about my favorite poses which promote sleep. If you are looking at getting a yoga workout before sleep then check out the post on the yoga burn challenge.
For this pose, you may want to use a folded blanket to pad below your pelvis and ribs. You start off by lying on your belly with your arms running alongside your torso. Your palms need to be facing up; your head should be resting on the floor. Turn your toes towards each other slightly rotating your thighs inwards.
As you exhale, lift your head, upper torso, arms, and legs away from the floor. As you do this, you’ll notice that you’re resting on your lower ribs, belly, and front pelvis. Make sure your buttocks stay firm throughout the exercise. At all times, keep your toes turned towards each other.
Gaze forward but slightly upward, be careful not to stick your chin forward or crunch your neck. Hold this pose for 30 to 45 seconds while breathing softly.
- Strengthens core and back muscles
- Lengthens the spine
- Open the chest
- Tones your butt and hamstrings
- Massages abdominal organs
- Improve digestion
- Promotes calmness
- Improve focus
- Release Anxiety
For this pose, you may want to pad the tops of your feet with a blanket. You will need to begin on your hands and knees. As you begin spreading your knees apart, make sure your big toes are touching. Gently relax your buttocks on your heels. If at any time you feel your hips are tight, keep your knees and thighs together.
Move into a sitting up position, as you begin this lengthen your spine through the crown of your head. As you exhale, begin to bow forward where your torso is draped between your thighs. At this time, your heart and chest should be resting on top of your thighs. Gently allow your forehead to come to the floor.
Keep your arms along with your palms facing up. If you want a more profound relaxation, bring your arms to rest alongside your thighs with your palms still facing up. Once you’ve done this completely relax your elbows.
Keep your gaze drawn inward and close your eyes. Gently hold this pose for 30 seconds while breathing softly.
- Induces relaxation
- Reduces fatigue
- Releases stress
- Stretches hips, thighs, and ankles
- Soothes the brain
- Relieves back and neck pain
Legs up the Wall Pose
This pose is straightforward. You start by setting up space around the wall where your comfortable as well feel safe. Next, bring your hips up close to the wall, then start walking your feet up the wall until your body is in an L-shaped position.
If you need, you can make more adjustments to ensure you gain the most benefit out of this pose. This adjustment can be made by placing a pillow under your head, or you can let your arms gently rest on your belly or out to the site.
At all times, remain focused on breathing. Do your bests to maintain this pose for at least 2 to 5 minutes to gain the most favorable outcome of the pose.
- Improves blood circulation
- Releases stress
- Alleviate headaches
- Promotes energy
- Relieves lower back pain
- Lowers anxiety and insomnia
Now that you have learned about yoga poses that help you sleep, try practicing them every evening close to your bedtime.
Eventually, what you will want to do is increase the time for each pose. The longer you hold the pose, the more relaxed you will become, the better sleep you’ll get. Getting a good night sleep prepares you for the next day.
When you’re fully prepared, stress is often met with a relaxed state of mind. By relieving stress with a relaxed state of mind, you can focus your attention to where it needs to be the most. What I find works best with yoga is natural sleep remedies.
Share in comments below which yoga pose you feel will work best for you.