June 17

The Yoga Poses That Help You Relax Before Going To Sleep

Irene Benson
Core Spirit member since Dec 24, 2020
Reading time 3 minutes

If you are into yoga, you are aware there are nearly as many reasons to hit the mat as there are yoga poses (and that’s quite a lot!) . Perhaps you’re trying to find a way to keep your stress levels in check, or perhaps you’re looking to enhance your flexibility or becoming toned in a way that does not require weights or the treadmill. Or perhaps, like so many despairing insomniacs out there, you are hoping that yoga is going to become your ticket to a restful night (at last!) . However, are there any yoga poses that can help you to sleep better?

Lots of yogis swear by their own regular practice as a way to sweeter slumber; in fact, a National Health Interview Survey on the uses of complementary health approaches in the USA discovered that 55 percent of yoga practitioners reported improved sleep. It makes sense, naturally. “There’s a pretty strong case to be made that having an active/dynamic lifestyle that incorporates regular vigorous exercise can improve overall sleep patterns,” advanced certified Jivamukti yoga instructor Jessica Stickler states. “Regularly getting any kind of vigorous movement into your day improves heart, lung, and muscular health and tends to help us get better rest at night. Unfortunately, that doesn’t help in the moment of experiencing insomnia or troubled sleep. So, get that daily dose of yoga in for overall deeper sleep.”

Obviously, a high-energy workout right before bed might be the opposite of relaxing, “ she adds. “The body needs time to settle down and switch gears,” she clarifies. Therefore a pre-bedtime yoga routine should include poses designed to relax the body and the mind.

“While doing these poses, feel the breath in your body,” states Stickler. “Don’t contemplate the breath or analyze it, but just feel the natural movement of the breath. If the breath feels agitated in any way, try to extend the exhale. Let the exhale be long and also soft. Don’t force it but let the exhale help the mind to expel the thought patterns.”

Before turning in at evening, give these yoga poses a try. All these are suitable for novices, too.

1 Cat/Cow

https://youtu.be/BgmjbARCdvM

“First, do some slow cat/cows for gentle movement to tire you out for sleep,” Powerflow Yoga coach Kristen Kemp instructs.

This super simple flow from cow tilt to cat stretch is notorious for increasing flexibility in the spine and releasing pressure in the back (and the mind), according to Do You Yoga.

Two Forward Bends

https://youtu.be/-1OdPvhfnd8

Mind Body Soul on YouTube

Next, Kemp says, “Do some forward folds to cool down the central nervous system. I recommend pashimotonasana and janusirsasana.”

For the layperson, janusirsasana is also called “head-to-knee” pose and pashimotonasana is called a”seated forward bend”, as described by Yoga Journal. If you can not reach your feet in these poses, consider using a strap to assist.

3Wide-Knee Child’s Pose

https://youtu.be/eqVMAPM00DM

Yoga With Adriene on YouTube

“Wide-knee child’s pose is another great pre-bed pose,” Allegra McBane Sanchez, a certified yoga teacher with Yoga Alliance tells. “It calms the mind and body and you use gravity to do the work so it doesn’t require any effort.”

In addition, it is a excellent method to gently stretch the hips, in accordance with Yoga Journal.

4Legs Up The Wall

https://youtu.be/FfzQ1UOPmto

“Another wonderful pose to practice is viparita karani, sometimes referred to as ‘legs up the wall’ because you lay on your back with your legs up the wall,” says Stickler.

“Having the legs elevated helps to settle the mind and put the body in a relaxed state. Be in the pose for 5-15 minutes.”

“It’s reversed blood flow and is very calming, soothing and relaxing,” agrees Kemp.

5 Reclined Spinal Twist

https://youtu.be/mKC3IeldPOc

Fantastic for beginners and seasoned professionals alike, Sanchez proposes the reclined spinal twist (lying on your back with your arms out in a”T” shape, knees bent and resting on one side as you gaze over the shoulder).

“Spinal twists are great for neutralizing the spine, cleansing the organs, and generally relieving any aches and pains in your back which lots of people have by the end of the day,” says Sanchez.

6 Reclined Goddess Pose

https://youtu.be/dQkBuNWxZK4

Sanchez calls supta baddhakonasana (or reclined “goddess pose”) “an ideal pose for settling the body down and helping to calm the mind.”

“The pose is done laying on the back with the knees bent out to the sides and the soles of the feet together,” she clarifies.

“Support the knees with pillows or some other support between the knees and the floor,” she adds, and try to remain in the pose for 5 to 15 minutes.

Comments

Leave your questions here

To write a comment you must
or
Services
Category filter
Concern filter
Type filter
Sort
 
All categories
Personal Development Coaching
$50 USD
Spiritual Coaching - Removing Energy Blocks - Expansion

> “Who looks outside dreams. Who looks inside awakens.” Jung

Spiritual coaching is about moving you into a profound state of empowerment and involution m…

Kimla Rose (Kim Desrosiers)
United States of America flag icon
Life Coaching
$10 USD
Life Purpose and Soul Wisdom

What is your deeper truth, your deeper knowing, your MOJO, your deepest desires, those feelings that you can’t explain but that are so pure and so clear…or may…

Anna Beale
United States of America flag icon
Tarot Reading
$10 USD
Pick one card

Many questions can be answer with just one Arcane. Do you want to try?

Nelise Carbonare
United States of America flag icon
Tarot Reading
$120 USD
THE SYNERGY OF THE PYRAMID

THE SYNERGY OF THE PYRAMID focuses on a specific relationship: One side for the consultant and one for their partner. (the partner does not need to be present …

Nelise Carbonare
United States of America flag icon
Tarot Reading
$100 USD
Timeline Reading

EGYPTIAN TAROT READINGS using unique methods developed by Nelise Carbonare, a Brazilian healer with more than 40 years of experience in tarot consultations, as…

Nelise Carbonare
United States of America flag icon
Nutritional Therapy
$150 USD
Nutritional Therapy Consultation

Hi my name is Aria and I am the founder of Heal with Nutrition. I am a registered Nutritional Therapist and a Naturopath who has a passion on Nutrition and Hea…

Aria Alexandrou
United Kingdom of Great Britain and Northern Ireland flag icon
Tarot Reading
$10 USD
THOTH AND HERMETIC DECKS READING

With a deep knowledge of hermeticism and being introduced to the kabbalah tradition of the emanation process from the tree of life, I provide a deep insight co…

James Marchiori
Ireland flag icon
Personal Development Coaching
$55 USD
The Bridge to Your Desired Life

This is were you get real help with your struggles and life challenges. As life gets harder to cope with, we tend to look for external ways to get through. And…

Mina Mikhail
United States of America flag icon
Naturopathy
$10 USD
Intake Consult

short introduction consult to Integrative Medicine

Femke Neervoort
Netherlands flag icon
Career Coaching
$300 USD
Reset Coaching and Mentoring Programme

12 weeks of bi-weekly 90 minutes 1:1 Coaching and Mentoring. Total cost USD1800 (6x90minutes career coaching and mentoring session)

Are you returning to work …

Carla Martins
United Kingdom of Great Britain and Northern Ireland flag icon
Personal Development Coaching
$120 USD
Spiritual Life Coach Session-Personalized Session

Personalized Sessions

Because Everyone Is Unique

Client-centered sessions based on the area of focus requested by the client.

Each session is a LIVE Sessio…

Deborah Lucero
United States of America flag icon
Reiki
$55 USD
Guidance, Inspiration & Healing

This type of session is a favorite among many of my clients, as it is often times one of the smoothest way to address a challenge to reach a happier and health…

Mina Mikhail
United States of America flag icon
Mediumism
$10 USD
Psychic Readings

I specialize in love, past present future, future, past life, general, tarot, dream interpretation, specific, social, and career readings! Book today for clari…

Holly
United States of America flag icon
Life Coaching
$399 USD
1-on-1 Coaching

The journey started with our discovery call, and You decided: ” I’m ready! Let’s do this!”.

We will engage in 1-on-1 coaching sessions for 90 minutes. In this…

Carla Martins
United Kingdom of Great Britain and Northern Ireland flag icon
Ascension
$88 USD
Ascension Mentor Support

In this session, we come together with similar to a healing session but face to face.

We talk about what issues you are facing at the moment and we delve deep…

Claire C.
Australia flag icon
Spiritual Healing
$177 USD
Energy Healing

I am honored to assist you with intuitive channeled energy healings that support and nurture you on a physical level as well soul and energetic level, each ses…

Claire C.
Australia flag icon
Reiki
$375 USD
Usui Reiki 1st Degree Course

FIRST DEGREE COURSE - The ultimate Reiki course.

Have you ever wondered if you can heal? Have you felt a burning desire to help others? Then you’ve come to th…

Step Into Your Light - Christina Moore
United Kingdom of Great Britain and Northern Ireland flag icon
Life Coaching
$10 USD
Hand Analysis - Startup Session

What does a hand analysis do for me? ​

You will understand yourself and your life purpose. ​You will understand the roots of your triggers and reactionary be…

Brent Bruning, Master Hand Analyst
Switzerland flag icon
Shamanism
$10 USD
Sample Akashic Records Reading for Your Burning Issue

I connect to your Akashic Records and listen to what your guides want to bring to your conscoius attention at this time. Perhaps, it is an insight into why you…

Olga Aydınoğlu
Turkey flag icon
Shamanic Healing
$300 USD
Shamanic Healing Art

What is Shamanic Healing Art?

It is a physical artwork (usually a pastel drawing) I make for you based on the outcome of our online session. This artwork will…

Olga Aydınoğlu
Turkey flag icon
Shamanic Healing
$70 USD
Heal to say "No"

A limits and boundaries shamanic healing session to help you heal relevant wounds and traumas from this and/or other lifetimes, let go of false beliefs, judgem…

Olga Aydınoğlu
Turkey flag icon
Shamanic Healing
$70 USD
Writer's Block Shamanic Healing Session

Before the Session

I do my pre-meditation to find out the main reasons for your writer’s block. (This happens psychically, where I generally just need your na…

Olga Aydınoğlu
5
Turkey flag icon
Third Eye Meditation
$70 USD
Third Eye Meditation Practice

During our online meeting, I will guide you through a meditation session for you to have a Third Eye perception experience. You do not need to know how to medi…

Olga Aydınoğlu
Turkey flag icon
Shamanic Healing
$70 USD
Shamanic Trauma Healing Session

Shamanic healing of trauma, that is most relevant and presents itself for healing at this time for you. This may include past life similar traumas, repeating k…

Olga Aydınoğlu
Turkey flag icon