Best yoga asanas to sleep better: Add Balasana, Uttanasana, Savasana and others to your daily routine
Best yoga asanas: Adding these yoga poses into your bedtime routine can help you unwind from the stresses of the day and prepare your body and mind for a restful night's sleep.
Unwinding after a long day can often feel like an elusive goal, especially when the mind is racing and sleep seems far away. However, finding solace in the practice of yoga can be a game-changer when it comes to improving sleep quality. With a combination of gentle stretches, calming breathwork, and mindful relaxation, certain yoga poses can help ease the body and mind into a state of deep restfulness. If you're tired of tossing and turning in bed at night, it might be time to roll out your mat and explore these yoga poses for better sleep: (Image: Canva)
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Balasana: This soothing pose gently stretches the hips, thighs, and ankles while promoting relaxation. Begin by kneeling on the mat, then slowly lower your torso between your thighs, reaching your arms forward or resting them alongside your body. Allow your forehead to rest on the mat and breathe deeply, feeling the tension melt away from your body with each exhale (Image: Canva)
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Viparita Karani: A restorative pose that encourages circulation and relaxation, this asana is ideal for calming the nervous system before bedtime. Simply lie on your back with your legs extended up the wall, forming an L-shape with your body. Close your eyes and focus on your breath, allowing any stress or tension to release with each breath out (Image: Naveen Sharma)
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Supta Baddha Konasana: This gentle hip opener is perfect for releasing tension in the groin and inner thighs, making it easier to unwind before sleep. Lie on your back and bring the soles of your feet together, allowing your knees to fall open to the sides. Support your knees with cushions or blocks if needed, and relax your arms by your sides. Close your eyes and surrender to the pose, letting go of any thoughts or worries (Image: Canva)
Uttanasana: Uttanasana is a simple yet effective pose for relieving stress and tension in the back, shoulders, and hamstrings. Stand with your feet hip-width apart and fold forward from the hips, allowing your head to hang heavy towards the ground. You can bend your knees slightly if you feel any strain in the lower back. Take several deep breaths in this position, allowing your spine to lengthen with each exhale (Image: Canva)
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Savasana: The ultimate relaxation pose, Savasana is often practiced at the end of a yoga session to integrate the benefits of the practice and prepare the body for deep sleep. Simply lie on your back with your arms and legs comfortably spread apart, palms facing up. Close your eyes and allow your body to sink into the mat, releasing any remaining tension with each breath out. Stay in this pose for several minutes, soaking in the feeling of calm and stillness (Image: Canva)
Sushmita Srivastav An independent journalist and editor, Sushmita writes on diverse topics, ranging from travel, food, fitness and health, to luxury, culture, and everything in between.
