If you’re having trouble sleeping at night, you’ve come to the right place. Insomnia can develop for many different reasons and last for varying stints of time. Restlessness can arise due to stress and anxiety, hormones, or even something like the temperature in your bedroom. And since sleepless nights lead to sleepy days, it can really mess with your productivity. So what’s one to do? Bedtime yoga is one of the things you can try to help you kick restlessness and get a better night’s sleep.
If you’ve been around this corner of the internet, you might be aware of my love for yoga. You experience so many benefits from different yoga poses including calmness, stress-relief and relaxation. Now, doesn’t that sound just perfect in terms of helping you fall asleep? There are certain positions you can work through nightly that will help you beat insomnia. They’re easy and relaxing so you can do them right before hopping into bed.
A big part of yoga is stretching out your tense muscles. Holding different poses allows you to feel what parts of your body might be strained and stiff. And once you get your head around that, you can work to let it go. Doing yoga also relaxes your mind. Even 15 minutes of yoga can get you into a positive headspace and reduce anxiety, making it easier for you to fall asleep. I would know, I’ve been there. I can’t press how much yoga has helped me through hard times, and allowed me to relax when everything felt out of control.
The yoga poses below will help you get a good night’s sleep, whether you’re tired from jet lag or have a more chronic issue with insomnia. They’re simple and suitable for all levels. A good sleep means a better day ahead, so implement these poses into your pre-bedtime regime for sweet dreams and well-rested, productive days.
1. Standing forward bend
Just like the name indicates, you do this pose by bending forward from a standing position. You can have your legs together or shoulder width apart, but make sure you bend forward from the hips with a straight back. This pose will stretch out your hamstrings, which can get tight throughout the day. It also works to calm and soothe you mind.
2. Head to knee forward bend
To do this pose start by sitting up straight with your legs straight out in front of you. Bend your right leg in so that your right foot touches the inside of your left leg. Bend forward from your hips as far as you can go, grabbing around your left foot if possible. Drop your head to touch your knee if your flexibility allows. If you can’t reach your toes, place your hands on the floor on either side of your left leg to hold you if you. Switch legs. This will release tension and stretch out each of your legs, allowing you to relax.
3. Downward facing dog
One of the most well-known yoga poses, downward facing dog is both calming and rejuvenating. Start on your hands and knees in table top position, with your toes curled under. Straighten your arms, relax your back, and lift your knees off the floor. Your legs can be straight or have a slight bend, sinking your heels towards the floor. Press into the ground with your fingers spread, and lift your pelvis, bringing your shoulder blades into your upper back. Draw your chest towards your thighs, lift our sit bone high, and relax your head without letting it go loose.
4. Bridge pose
For bridge pose, begin lying on your back with your knees bent hip-width apart, and arms out beside your torso. Raise your hips and pelvis, engaging your legs, and roll your spine off the floor. Lift the chest up by pushing your arms and shoulders into the floor. Bring your hands together and clasp them underneath your body. This is a restorative pose that will help you relax while also strengthening your legs and core.
5. Cat pose
Cat pose is so simple, yet you’ll reap such great, soothing results. Begin on your hands and knees in table top position. You can curl your toes or keep the tops of your feet flat on the ground. Round your spine and engage your abs, pulling your belly button towards your spine. Press down into the floor with your hands and relax your head. This pose feels so good and works to alleviate stress and anxiety. It also massages the spine and belly organs.
6. Legs crossed forward bend
Simple and soothing, this pose can be done sitting on the floor, or with a pillow underneath your bum to make it even more relaxing. Sit up straight with your legs crossed and fold forward as far as you can, reaching your arms in front of you on the ground. Relax your head, dropping it in between your arms and rest it on the ground if you can. This pose open your hips and eases tension in your body so you can fall asleep more easily.
7. Child’s pose
I love, love, love doing child’s pose. In a fast-paced yoga class it provides a nice break, and on its own it’s super mellow. Start in a seated pose on your shins and fold your torso over your legs with your arms straight out in front of you or by your sides. Your forehead can rest right on the floor, so you can massage it left to right. I would suggest definitely using a yoga mat for this pose so that your head isn’t resting straight on the floor. Take long breaths in this position as it helps calm the mind and ease tension in the body.
If you crave a little something more, below you can find 5 Youtube tutorials that will take you through bedtime yoga routines from 5 to 20 minutes.
Bedtime yoga for deep sleep by Siya Yoga
Yoga for Bedtime by Yoga with Adriene
Easy Bedtime Yoga by Boho Beautiful
Bedtime Yoga Routine For Beginners by Psyche Truth
5 Minute Yoga Routine for a Good Night’s Sleep by POPSUGAR Fitness
If you found these bedtime yoga poses and sequences helpful, please share them on Pinterest!
And if you’re looking for more health-related tips and tricks, please follow our Health and Fitness board where we share all kinds of fabulous ideas!
