Bedtime Yoga: 5 Relaxing Poses to Help You Sleep


There are more than 20 million people who practice yoga in the U.S. alone, but for what reasons? Some want to enhance their energy and strength, improve their posture, or boost their metabolism. If you’re a bed tosser or late-night thinker, yoga can also be used to relax your nervous system, allowing you to get a good night’s sleep. For approximately two to four minutes each, practice the following yoga techniques that I’ve demonstrated to help you fall asleep and stay asleep longer. The best part is you can do them anywhere, especially in the comfort of your bed!


Balasana: Child’s pose

Begin in a kneeling position and then rest your bottom on your heels. Next, bow forward, placing your torso between or on top of your thighs and stretch your arms long and extended, palms facing down. As you hold this position for however long it’s comfortable, remember to breathe slowly and softly and keep your eyes closed.

Viparita Karani: Legs-up-the-wall pose

Begin seated with one side of your body in contact with the wall. Gently lie down and pivot yourself so that the back of your legs are comfortably pressed against the wall, forming a 90-degree angle. Rest your hands on both sides, palms facing upward, close your eyes and breathe deeply through your nose. For the most comfort, place a pillow, cushion or folded blanket under your hips.

Salabhasana: Locust pose

Lie on your stomach with your legs stretched out behind you. Place the top of your feet on the floor and your arms beside you, palms facing down. Lift your feet, legs, arms and chest as high as you can. (If you’re a Salabhasana beginner like myself, you might find it a little difficult to raise your upper torso off the ground as you hold your arms parallel and stretch them backward.) Look directly forward and remain in the pose for as long as it’s comfortable, approximately 30 seconds.

Apanasana: Knees-to-chest pose

Lie on your back with your legs and arms extended. Next, draw both of your knees to your chest, clasping your hands around them. Keep your back flat and let your torso fall slowly to the ground.



Savasana: Corpse pose

A pretty self-explanatory pose, lie on your back, lengthen your legs and let your feet naturally roll outward. Ease your shoulders away from your neck, rest your arms beside you and place your palms upward. As you exhale, allow your body to relax and sink into the floor. Maintain stillness as you quiet your mind.



Goodbye insomnia and restless nights, hello peaceful slumber.


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