According to the American Academy of Sleep Medicine, more than a third of Americans suffer from occasional bouts of insomnia, which is defined as trouble falling asleep or staying asleep. The good news: Yoga can help. If you’re up counting sheep, try these 3 yoga poses to help you fall asleep faster.
Your breath is key to be able to relax in these poses. Breath in yoga is equally important – if not more important – as the physical pose. I encourage you to practice these poses right before bedtime and stay in them for about 3 to 5 minutes each.
I’ve written before about yoga poses that increase your relaxation but try these three restorative yoga poses to relieve tension and stress at the end of each day. The more that you practice these poses regularly, the more likely you can get a good night’s rest.
Viparita Karani (Legs-Up-the-Wall Pose)
Make this your go-to pose when you need to rest and recharge. This simple pose, performed against a wall, is excellent for evening relaxation and stress relief. Whether it’s at bedtime or at any point in the day when you need a reboot. This resting pose provides a sense of calm and stability, but be cautious if you have hip or knee injuries.
The how-to video is here: https://www.youtube.com/watch?v=YHxoiq1YivE
Uttanasana (Standing Forward Bend Pose)
Stand with your feet hip-width apart and inhale deeply. Exhale and extend your torso forward and over your legs to elongate the spine. The purpose is not to achieve a perfect shape, but to elongate the spine and to relax your neck and shoulders. In addition to helping relieve headaches and insomnia, the pose can also be helpful for lowering stress levels.
Learn more by watching this video: https://www.youtube.com/watch?v=hrp6Q_QyDkc
Savasana (Corpse Pose)
This is the ultimate pose for taking the mind off what is causing stress or restlessness. Corpse Pose is the traditional final resting pose of yoga practice and the best way to slip into a deep sleep. It pulls us into a parasympathetic nervous system response, which we need for deep rest. Try this for 20 minutes – if you haven’t already fallen asleep.
I hope these three yoga poses help you have a good night’s sleep. I’d love to hear about any yoga poses that you might use to help you sleep. Please contact me at firstname.lastname@example.org. Also, please subscribe to my newsletter below to receive helpful articles like these straight to your inbox.