Consider Trying These Yoga Exercises To Improve Sleep Quality

Wish you could get better sleep?

Don’t we all.

With a large percentage of the population suffering from at least occasional insomnia, it might seem like good sleep is a luxury that many of us just can’t afford.

However, when you start practicing yoga, you’ll find that you are able to fall asleep faster - and that your sleep quality dramatically improves. If you’re interested in getting better sleep, you may want to try some of these yoga poses - they are perfectly tailored for treating insomnia.

Tips for Using Yoga to Improve Sleep Quality

If you’re interested in trying any of these yoga poses to improve your sleep quality, you’ve made a smart choice. Studies have shown that 85% of yoga practitioners found that yoga helped to reduce stress and 55% of people who do yoga find that it helps them get better sleep.

It doesn’t matter where you choose to do yoga - you don’t have to start taking classes in a fancy studio in order to reap the benefits. Even just adding a few simple stretches to your nighttime routine can make a world of difference.

Use supportive props, like blocks, blankets, and bolsters, or stay in the pose on your own.

The key here is making sure you are able to breathe deeply to feel the full benefit of the stretch. Gentle, calming breathing techniques like ocean breath, victorious breath, and ujjayi breaths, will help you relax and unwind. 

To do this, you will want to inhale deeply through your nose and exhale back out through your nose (keeping your mouth closed) as you constrict your throat. Your exhale should sound like the ocean’s waves. When you are able to breathe in this slow, steady fashion, you will be able to experience all the calming, soothing, and restorative benefits of yoga for better sleep. 

Even just a couple minutes of these yoga poses should help with your insomnia. For the biggest impact, you should practice them right before bed. Try to stay in each pose for at least three to five minutes each.

You will likely find that these positions help to relieve stress and tension at the end of the day. The more often you practice them, the better.

Child’s Pose

Also known as balasana, the wide-knee child’s pose is one of the best yoga poses to do if you are suffering from insomnia. Ti will give you an overwhelming sense of security, stability, and relaxation. You do need to be careful with this pose if you have a history of knee or hip injuries.

To start, kneel down on the floor and gather your big toes together. Then, separate your knees. They should be about hip-width apart, or at least as wide as your mat’s edges will allow.

Exhale deeply, lowering your torso to your thighs. Allow your hands to relax by your torso so that your arms are pointed at the back of the room. Your palms should be facing up to help alleviate shoulder tension. Your shoulder blades need to be moved away from each other.

As a variation on this pose, you can also bring your hands forward, keeping the palms down to the mat. Lower your forehead to the ground, gently rolling your head from side to side. If you hold tension in your neck or brow, this is a great move to do to release tension there. Remember to breathe deeply and slowly, exhaling and inhaling through your nose.

Standing Forward Bend

The standing forward bend, or uttanasana, is another easy pose to do to help you sleep better at night. To start, you will need to begin with your feet above hip-width apart. Inhale slowly and deeply. As you are doing this, exhale, and bring your torso forward. Lower it over your legs, slowly elongating your spine.

You can hold your elbows as you are doing this, or you can allow your hands to rest on the floor or on your shins. It might be tempting to try to reach the floor, but do not try to do this. The goal of this stretch is not to get the perfect or ideal shape, but instead to elongate your spine and to relax your shoulders and your neck.

After all, this yoga pose is designed to release tension in your neck. It can also stretch your hips, calves, and hamstrings. As a result, you will want to be careful if you have a prior back or shoulder injury.

For some people, trying to reach the floor can be uncomfortable, so you might want to put a couple of blocks beneath each hand. This will give you additional support. If your hamstrings are tight, try to soften your knees and bend them slightly so your chest can come to rest on your thighs. 

Neck muscles sore? If so, gently shake your head to loosen and calm your tight muscles there.

Either way, make sure you breathe deeply, exhaling and inhaling through your nose. When you release the pose and rise, make sure you do so slowly - otherwise, you might get lightheaded.

Standing Half Forward Bend

Ardha uttanasana, or the standing half forward bend, can be done on your wall. It can be a bit more challenging than some of these other yoga poses to master, but rest assured, it can easily be done if you take the time to learn the best practice.s 

Begin by positioning your yoga mat so that it is perpendicular to the wall. You should be standing roughly one foot from the wall, with your feet hip-width apart and parallel to your mat’s edges. 

Press your hands to the wall, keeping your palms spread roughly at the height of your hips. Then, step back, keeping your feet apart, and bring your torso down until you come into a flat back position. Your torso should be hovering perpendicular to the floor.

Using your palms, lengthen your back by pressing the wall away from you. Press into all corners of your feet, keeping your ears in line with your arms.

You will then want to adjust your distance from the wall to keep your body at a 90-degree angle. Get too close to the wall, and your arms and back won’t extend. Stay too far away from the wall, and you won’t be able to get in a full bend. Breathe deeply as you hold this pose and come back up.

Reclining Bound Angle

In this yoga pose, supta baddha konasana, or the reclining bound angle, you will get down onto the floor and lie somewhat on your back. What better way is there to get ready for bed?

This yoga pose is designed to relieve stress and tension in your groin and hips, so you’ll want to be cautious if you have hip, groin, or even knee injuries.

Start by lying on the mat and bending your knees. Put your feet on the floor, near your tailbone. Slowly gather the soles of your feet together, letting your knees relax away. You can place firm pillows beneath your knees if you feel like your hips need additional support.

If your hips are particularly tight, adjust your feet so they are farther away from your tailbone. Relax your arms, resting them on the floor roughly 45 degrees from your torso. Your psalm must be facing the ceiling.

It is tempting to press on your knees to add more tension. Don’t do this -gravity is already doing the work for you. Although you will likely feel a slow, steady stretch in your groin and hips, it should not be painful in the slightest.

Lizard Pose

The lizard pose is a good yoga pose for targeting your quads, hamstrings, and hip flexors.

You will want to start in the classic downward facing dog position. Step your right foot outside of your right hand and bend your knee, drawing your body into a lunge position. You should keep your right thigh parallel to the floor with knees turned out.

Slowly rest your elbows on the ground, keeping your spine and neck in line. Gently press your left heel away, making sure you keep your hips square and relaxed.

Hold the stretch for about twenty seconds, then repeat on your other side.

Legs Up The Wall Pose

The legs up the wall pose, or viparita karani, is one of the best yoga poses you can do to help you sleep, as well as to relieve pain in your feet and ankles at the end of the day. When your ankles and feet are tired and swollen, this pose is a great one to do to help recirculate and rejuvenate your blood flow.

You will just need your yoga mat and some empty wall space. Position your mat so that it is perpendicular to the wall. Sit on the mat, bringing either your left or right side to the wall. Get as close as possible so your side body meets the wall. 

Lie down onto the mat, placing your legs up the wall. You can relax your arms by your side.s if you’d like, you can add a cushion beneath your tailbone or neck to give you some added support and comfort, too.

Corpse Pose

The name sounds a bit grim, but the corpse pose, or savasana, is a final pose to do before bed. It will not only calm your whole body, but it will help you prepare for sleep, too.

To begin, you will want to lie back on your mat. Bring your knees toward your chest and inhale deeply. Exhale, slowly stretching your legs away from you. Your tailbone should be kept grounded on your mat while your feet should remain hip-width apart.

Allow your lower back and pelvis to relax and soften. There should be no pain in your lower back. Bring your arms to your sides, with the palms facing upward. Make sure your shoulders are not hunched. If they are, relax them to relieve the tension.

You can even place a mask or folded towel over your eyes if you wish to block out the light.

Sleeping Swan

The sleeping swan pose is another excellent yoga stretch to do before bed. This one relaxes your shoulders, necks, legs, back, and hips - essentially, it relaxes your entire body. 

Begin by sitting on the floor with a pillow in front of you. Bend your left knee, bringing the sole of your left foot to your right inner thigh. Lift your bottom and bring your right leg behind you. Keep your body centered and slowly hinge forward from the hips. Lower your head to the pillow.

Extend your arms forward with the elbows slightly bent. Hold for several deep breaths before you roll back up, switch legs, and repeat.

Legs on a Chair Pose

A final yoga pose to consider as you are preparing for a better night’s sleep is legs on a chair. This pose is perfect if you have trouble bringing your legs up the wall for the viparita karani pose. 

To begin, you will want to place your chair at the end of the yoga mat. The chair should be facing you. Put a folded blanket on the seat. Sit on the mat, close to the front of the chair, before lying down on one side. Your knees should be bent in a fetal position.

Roll onto your back with bent knees, allowing your calves to rest on the chair’s seat. Keep your thighs at a 90-degree angle to your shins, with your arms relaxed and palms facing up at your side.

Adapt and Adjust Your Daily Routine With Some Yoga Exercises For Better Sleep

If you spend a long day at your desk, on your commute, with your family, and taking care of other tasks, the last thing you want to do is go to bed sore and exhausted. Doing a bit of yoga exercises and yoga poses before bed will help relieve any tension or soreness in your body - and help you sleep better too. 

Give it a bit of TLC at the end of the day. Once you start doing these yoga poses, you will likely find that you fall asleep faster and wake feeling more well-rested. A nighttime yoga routine could make a world of difference!

Rebekah Pierce is a professional social blogger and has worked on several online publications including Citrus Sleep. Rebekah is an experienced content writer and copyeditor. You will find many of her works throughout CitrusSleep.com that cover a wide array of subjects including sleep education, natural, sleep products, electronics, fashion and many more. She is passionate about her work and family.

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