Getting better sleep is no longer a mystery. Studies have shown that yoga can help you get better quality sleep and these poses in particular have proven to be very effective for better sleep. Even though Corpse Pose, or Savanna, is a restful pose that mimics sleep, there are better yoga poses you can practice that will enhance your sleep habits. Try out these five yoga poses for better sleep in any combination or even just one at a time.
Standing Wide Leg Forward Bend (Prasarita Padottanasana)
Even for new yoga practitioners, this inversion is a great way to loosen up a tight lower back when it’s time to start winding down for bed. It is infinitely modifiable for all levels. This is a great pose for calming the mind, so find what position works best for you and hold for at least 30 seconds.
Reclining Bound Angle Pose (Supta Baddha Konasana)
Ideal for relaxing before sleep, this pose offers a gentle stretch to your pectoral muscles and allows your hip flexors to relax. Both of these areas tend to hold tension from our daily tasks and feel wonderful when allowed to release. Use a large bolster to support your upper body. For more incline you can place a rolled blanket under your head.
Child’s Pose (Balasana)
The less active form of this pose is perfect before sleep. Release your arms along your side to bring a gentle stretch into your upper back and breathe slowly.
Legs Up the Wall (Viparita Karani)
An aching lower back can be hard to fall asleep with. Release the tension in this area by practicing the restful Legs Up the Wall pose for up-to-two minutes. If need be, you can support your lower back with a folded towel under your hips and buttocks.
Thunderbolt or Kneeling Pose (Vajrasana)
Finally, just taking a few moments to bring awareness to your breathing in any seated position is a perfect way to mindfully wind down into a great night’s sleep. If the kneeling pose is too much pressure for your knees, try sitting in a comfortable cross-legged position instead.
Enjoy your better sleep!