9 Simple Yoga Poses for Better Sleep
What sleep tips have you tried? Many of the most popular options have promising results, such as Lying in bed reading a book or have a a soothing cup of tea. But after trying several, it can be frustrating to find the one that works best for you. What you may not have thought about is light yoga. This is one of our favorite calming activities to do before bed.
There’s some science behind why yoga can help you sleep better. Yoga and breathing techniques help calm your nervous system and put your body in a more relaxed state, perfect for helping you fall asleep. However, you need to know the right posture to achieve this, as not all postures will help you with your sleep problems. The key is to perform relaxing movements that help calm the body and clear the mind.
If you want to try yoga as a solution, read on to learn about our top recommendations for yoga poses that can improve your sleep.
For more natural ways to get better sleep, try these Seven sleep aids to treat insomniaor check out our CNET Health Editor’s Sleep Tips.
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How yoga helps you fall asleep
Yoga, like any form of exercise, can be a beneficial way to relax and relieve stress. Research shows Taking part in yoga may lead to lower cortisol levelsa stress-related hormone. The degree of cortisol reduction may vary depending on factors such as the frequency and intensity of yoga practice. Additionally, some studies have shown promising results on the effects of yoga on depressive symptoms. Yoga can complement traditional healing methods and promote overall health.
So, what does this mean for your sleep? Excellently, Cortisol levels have significant impact on sleep patterns. Higher cortisol levels are often associated with difficulty falling asleep and staying asleep. one Research conducted in 2019 Studies have found that incorporating yoga into daily life can have a positive effect on treating and relieving insomnia symptoms. These findings suggest that practicing yoga may provide potential benefits for improving sleep quality and overall sleep health.
9 yoga poses to try before bed
These poses are suitable for any level of experience and are easy for yoga beginners. As you move between these poses, remember to pay attention to your breathing and where you feel the most tension in your body. If you feel any discomfort, breathe and try to relax. Do these poses for about 20 to 30 minutes before going to bed.
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1.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 lifting your pelvis, which should mimic the “cow.” Then, as you exhale, arch your back and lower your head and pelvis like a “cat.” You can repeat these two actions a few times before continuing.
2. Fold forward
This pose is easy, just stand up straight and lean over to reach your toes. If possible, place your hands on the ground. If you can’t reach your toes, do a half-forward fold and grab the underside of your knees. Looking for a challenge? Try reaching around your ankles and holding on. Make sure your back is straight and take deep breaths.
3. Bridge pose
Start by lying on your back with your legs and arms extended and resting 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 placed flat or you can place them underneath your core.
4. Happy baby
This is an easy pose to transition into after bridging because you start the pose from your back. Lift your legs up to the ceiling and slightly beyond your shoulders (or as far as you can go). Then, grab the outside of your feet with both hands. Gently rock from side to side to relieve tension in your lower back.
5.Legs against the wall
You will need to clear a space next to the wall to place this pose. Facing a wall, lie on your back and raise your legs high or use your arms to lift your hips. Your hips can be against the wall or slightly away from the wall. Once you find a comfortable position and feel you can maintain balance, extend your arms out to your side. This pose is great for reducing stress Improve blood circulation.
6. Child’s pose
You can begin this pose by kneeling or getting on your hands and knees. Place your feet under your hips and keep your head close to the floor. Reach your hands in front of you and stretch your spine. The farther you reach, the better the stretch will be.
7. Sitting Twist
If you are coming out of Child’s Pose, sit up straight and extend your legs in front of you. Cross one leg over the other and pull the heel of the crossed leg to the outside of your thigh. Cross your body with your other arm and twist yourself, pushing your raised knee with your elbow. Twist and breathe. Repeat the above steps for the other side before continuing.
8. Butterfly pose
From a seated position, straighten your posture and press the bottoms of your feet together. Place your hands on your feet and try to press your hips as low as possible toward the ground. The lower it is, the greater the stretch. If you’re looking for more of a challenge, move your feet closer to your body.
9. Head-to-knee pose
This is a basic posture. Start in a seated position with your legs in front of you. Place one foot on the inner thigh of the other leg and reach your hands over the outstretched leg. Sit higher, take a deep breath, and grab your feet in front of you. If you can’t quite reach your foot, no problem: grab your ankle or the back of your knee. Lean forward and try to bring your forehead to your knees. Repeat on the other side.
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