Try these 9 simple yoga poses to relax and sleep well

When it’s hard to get quality sleep, you’ll try almost anything to overcome it. Many sleep hacks have promising results, e.g reading in bed or mother a cup of soothing tea. But if they’re not for you, try one of our favorite calming exercises: light yoga before bed.

There is some science behind this too. Yoga and breathing techniques help calm your nervous system, putting your body in a more relaxed state, which is ideal for helping you fall asleep. However, you need to know the right postures to make this happen, because not all postures will help you solve your sleep problems. The key is to aim for relaxing movements that help calm your body and clear your head.

If you’ve found yoga to be a solution you’d like to try, keep reading to see the best yoga poses we recommend for better sleep.

For more natural ways to improve your sleep, try these seven sleep remedies for insomniaor check out our sleep tips from CNET’s wellness editors.

More details: The best mattresses of 2024

How yoga can help you sleep

Yoga, like any form of exercise, can be a beneficial way to relax and relieve stress. Research shows that practicing yoga can lower cortisol levelsa hormone associated with stress. The degree 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 effects of yoga on depressive symptoms. Yoga can complement traditional treatment approaches and promote overall well-being.
So what does this mean for your sleep? good, cortisol levels have a significant impact on sleep patterns. High cortisol levels are often associated with difficulty falling asleep and staying asleep. AND research conducted in 2019 found that incorporating yoga into your daily routine can have a positive effect on the treatment and relief of insomnia symptoms. These findings suggest that yoga practice may have potential benefits for improving sleep quality and overall sleep health.

9 yoga poses you should try before bed

These poses are suitable for all experience levels and are easy enough for beginner yogis. As you transition between these 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 discomfort. Do these poses about 20-30 minutes before going to bed.

More details: The best yoga mats of 2024

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 below your hips. Take a deep breath and tilt your head to the ceiling, simultaneously stretching the pelvis – it should imitate a “cow”. Then, on exhalation, arch your back and lower your head and pelvis down like a “cat”. You can repeat these two movements several times before moving on.

2. Bend forward

Doing this pose is as simple as standing up straight and bending down to reach your toes. If you can, put your hands on the ground. If you can’t touch your toes, you can do a half-forward bend and pick them up below your knees. Looking for a challenge? Try to reach your ankles and hold on. Make sure your back is straight and you take a deep breath.

3. Beyond the bridge

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

4. A happy child

Easy Post-Bridge Transition Pose – Begin this pose on your back. Raise your legs to the ceiling and extend them slightly beyond your shoulders (or as far as you can go). Then grab the outside of your feet with both hands. Gently rock left and right to relieve tension in the lower back.

5. Feet against the wall

You will need to clear some wall space for this pose. Lie on your back with your face to the wall and raise your legs high or raise your hips with your hands. Your hips may be pressed against the wall or slightly to the side. When you’re in a comfortable position and feel like you can balance, extend your arms by your sides. This pose perfectly relieves stress and improvement of blood circulation.

6. Child’s pose

You can start this pose by kneeling or getting up on your hands and knees. Pull your legs under your hips and press your head to the ground. Extend your arms in front of you, lengthening your spine. The further you get, the better the stretch will be for you.

7. Twisting while sitting

If you’re coming out of child’s pose for this next one, sit back and stretch your legs out in front of you. Cross one leg over the other, bringing the heel of the crossed leg to the outer thigh. With the opposite hand, cross the body and twist, pressing the elbow on the raised knee. Twist and breathe. Repeat on the other side before moving on.

8. Butterfly pose

While sitting, align your posture and press both feet together. Placing your hands on your legs, try to press your hips to the ground as low as possible. The lower you go, the greater the stretch. If you’re looking for more of a challenge, bring your legs closer to your body.

9. Head to knees pose

This is the basic pose. Begin in a seated position with your legs extended in front of you. Bring one leg up to the inner thigh of the opposite leg and extend your arms over the extended leg. Sit up, breathe deeply and grab the leg in front of you. If you can’t reach your foot all the way, that’s okay: grab your ankle or the back of your knee. Bend over in a stretch and try to bring your forehead to your knee. Repeat on the opposite side.

Still want more? Learn how to get some the sun can improve your sleepwhat foods to eat for a increasing happiness and how The Scandinavian method of sleep can save your relationship.