Improve Your Sleep Quality With These 9 Yoga Poses

If you have trouble falling asleep because your mind is still racing from the day or you’re worried about the next one, you’re not alone. There are plenty of tricks that can help you fall asleep (such as reading, drinking a cup of hot herbal tea or keep a diary). For some of us, these tips don’t work. A popular alternative for relaxation is yoga.

Practicing yoga for sleep calms your nervous system, which helps you relax enough to fall asleep. Not all poses achieve this goal. It’s best to aim for relaxing movements. We’ve rounded up the best yoga poses you should add to your nighttime routine to improve the quality of your sleep.

For more natural ways to sleep better, try these seven sleeping pills for insomniaor view our sleep tips from CNET’s wellness editors.

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How Yoga Can Help You Sleep

Yoga, like any other form of exercise, can be a helpful way to relax and relieve stress. Research suggests that Practicing yoga can lead to lower cortisol levelsthe hormone associated with stress. The extent of cortisol reduction can vary depending on factors such as the frequency and intensity of yoga practice. In addition, some studies have shown promising results regarding the impact of yoga on depressive symptoms. Yoga can complement traditional treatments and promote overall well-being.
So, what does this mean for your sleep? Well, cortisol levels have a significant impact on sleep patternsHigher cortisol levels are often associated with difficulty falling asleep and staying asleep. study conducted in 2019 found that incorporating yoga into one’s routine can have a positive effect on treating and alleviating symptoms of insomnia. These findings suggest that practicing yoga may offer potential benefits for improving sleep quality and overall sleep health.

9 Yoga Poses to Try Before Bed

These poses are for all experience levels and are easy enough for beginning yogis. As you move between poses, remember to pay attention to your breathing and where you feel the most tension in your body. Breathe and try to relax if you feel any discomfort. Move through these poses about 20-30 minutes before bed.

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Cat-cow pose

To get into this pose, start on your hands and knees. Your hands should be shoulder-width apart and your knees should be under your hips. Take a deep breath and tilt your head toward the ceiling while also sticking your pelvis up — this should mimic a “cow.” Then, as you exhale, arch your back and lower both your head and pelvis like a “cat.” You can repeat these two movements a few times before moving on.

Forward fold

This pose is as easy as standing up straight and leaning forward to reach for your toes. If you’re able, place your hands on the ground. If you can’t reach your toes, you can do a half forward bend and reach under your knees. Looking for a challenge? Try grabbing your ankles. Make sure your back is straight and you’re breathing deeply.

Bridge Pose

Begin by lying on your back, legs and arms extended on the floor. Take a deep breath, lift your core off the floor, and move your arms closer to your body for balance. Your knees should be at a 90-degree angle. Your hands can be flat, or you can bring them together under your core.

Happy baby

An easy pose to transition into after bridge — begin this pose on your back. Lift your legs toward the ceiling and slightly past your shoulders (or as far as you can go). Then grab the outsides of your feet with both hands. Rock gently left and right to release the tension in your lower back.

Legs against the wall

For this pose, you need to clear a space next to a wall. Face the wall, lie on your back and walk your legs up or lift your hips with your arms. Your hips can be against the wall or a little further away. Once you are in a comfortable place and feel like you can balance, extend your arms out to your sides. This pose is great for relaxing and Improve your blood circulation.

Child’s Pose

You can start this pose by kneeling or getting on your hands and knees. Place your feet under your hips and bring your head close to the floor. Extend your hands out in front of you and straighten your spine. The further you reach, the better the stretch will be for you.

Seated Twist

As you come out of Child’s Pose for the next one, sit up again and extend your legs out in front of you. Cross one leg over the other, pulling the heel of the crossed leg toward your outer thigh. Cross your body with the opposite arm and twist, pushing your elbow onto the raised knee. Twist and inhale. Repeat on the other side before moving on.

Butterfly Pose

From a seated position, stretch your stance and press the bottoms of both feet together. Place your hands on your feet and try to press your hips as low to the ground as possible. The lower you go, the greater the stretch. If you’re looking for more of a challenge, move your feet closer to your body.

Head to Knee Pose

This is a basic pose. Start in a seated position with your legs out in front of you. Bring one foot to the inside of your thigh of your other leg and extend your hands over your extended leg. Sit up straight, take a deep breath and grab your foot in front of you. If you can’t quite reach your foot, that’s okay: grab your ankle or the back of your knee. Lean into the stretch and try to bring your forehead toward your knee. Repeat on the other side.

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