Do you find it hard to fall asleep even after laying on the bed for hours? There is no need to worry; many are facing this issue. A study found that today, one-third of India’s population faces severe insomnia, a condition where the person finds it difficult to fall asleep. The good part is that practising yoga poses is a way to treat this problem. Regular yoga sleep pose practice can help you calm down and improve your sleep quality. In this article, let’s understand the connection between yoga and sleep and also learn about the best poses in yoga for better sleep.

The Relationship Between Yoga and Sleep

Yoga can improve sleep by promoting relaxation, reducing stress, and easing physical discomfort, which is especially helpful during pregnancy when preparing for labour. Doing certain sleeping yoga positions can help your body both mentally and physically.

Top Yoga Sleep Pose

Let’s look at the top restorative yoga for insomnia:

Sukhasana- (Easy Pose)

This is one of the best yoga nidra for sleep. Here’s how it is done.

• Sit legs crossed on the edge of pillows or a soft cloth.
• Close your eyes and count your breath in mind.
• Rest your hands on your knees and focus on your heartbeat.
• Inhale as you sit.
• Exhale as you feel yourself settle down. Breathe for 3 minutes.

Uttanasana – (Standing Forward Bend)

You can reduce stress and induce relaxation by regularly performing this sleep-inducing yoga.

• Stand straight with your feet wide apart. Then, slightly bend your knees and release your shoulders. Rest your hand along your knee.
• Exhale and lengthen your back, allowing your head to lower toward the floor.
• Then, slowly turn your head to one way and the other.
• Stay in that position for a minute.
• Inhale, slowly rise and return to a standing position.  

Paschimottanasana -(Seated Forward Bend)

This is a great restorative yoga for insomnia, and it is effortless to perform.

• Sit and extend your legs and bring your feet together.
• Then, slowly exhale and sit tall.
• Exhale while you lean forward with a straight back.
• Stay in this position for some time.
• You can rest your forehead on stacked pillows if you want a little comfort. Stay in this position and breathe for at least a minute.

Supta Baddha Konasana (Reclining Bound Angle Pose)

• Sit with your knees bent and your feet on a flat surface.
• Lean back first on your forearms and then down.
• Bring your feet together and let your knees fall apart.
• If you want, place a pillow beneath each knee to help your lower body relax.
• Stay in this position for at least 2 minutes.
• Breathe, bring your knees together, and slowly roll onto one side.

Setu Bandha Sarvanganasa (Bridge Pose)

At first, it may look difficult, but it is an amazing yoga nidra for sleep.

• Lie down on your back with your knees bent, placing your feet in line with your shoulder.
• Inhale slowly and lift your hip.
• Put your weight onto the support in the bridge pose.
• Put your arms alongside your body or take them in a cactus shape.
• Stay in that position for at least 1 minute.
• Slowly lower yourself and allow your lower back to rest on the mat.
• Stay there for a few seconds.

Viparita Karani (Legs Up The Wall)

Viparita Karani is the best yoga pose for sleep. It is simple and easy to perform.

• Lie on your back with your legs against a wall so your body makes an “L” shape.
• Put your body weight onto the floor.
• Inhale
• Relax your arms at your sides. Stay in that position for 3 minutes.

Conclusion

Yoga helps you sleep better by relaxing the body, calming the mind, and easing pregnancy discomforts. Poses like Child’s Pose and Butterfly Pose, which support labour preparation, also promote restful sleep. Regular and gentle practice of yoga poses can relax your mind and prepare you for better sleep.  If you find it challenging to do a yoga sleep pose, get in touch with an experienced trainer to learn it. The most renowned and highly talked about yoga school in Delhi is Yogmahima. It is your gateway to a profound yoga journey. Join yoga classes today!

Frequently Asked Questions (FAQs)

Q1: What is the most relaxing sleeping yoga position?

A1: Child pose is the best yoga pose for sleep and also the most relaxing sleeping yoga position, calming your nerves and soothing your soul.

Q2: Can I sleep after yoga?

A2: Yes, you can sleep after yoga in the morning; taking a short nap can help your body recover after a tired yoga session. Perform easy sleep-inducing yoga to see the benefits.

Q3: What is sleep yoga called?

A3: Sleep yoga is called Yoga Nidra. It is a state of consciousness between walking and sleeping. If you want to relax your nerves, try yoga nidra for sleep.

Q4: Which is the best time to practice yoga sleep pose?

A4: Practice yoga sleep pose for at least 30 minutes to an hour before bed. Avoid intense workouts or screen time after a yoga session. Do simple 4-5 poses in yoga for better sleep.

Q5: Which mudra is best for insomnia?

A5: Shakti mudra is considered the best mudra for insomnia. This mudra is effective in promoting relaxation and calming the nervous system.