Yoga Poses to Help You Sleep Better

Having trouble sleeping? Try yoga! Yoga is well-known to help calm your mind and make you more relaxed.

Did you know that you can do yoga to sleep better at night? If you are having trouble sleeping, you're not alone.

A recent survey has showed that lack of sleep is also a significant cause of stress. And we all know that stress is a reason why people are having trouble sleeping, so this is one big, bad cycle.

Putting that in mind, yoga sounds like a really good way to sleep better at night. If you've been looking for a healthy solution for poor sleep, take a look at these poses and try them out for yourself.

It's been found in a clinical study that yoga is excellent for cancer patients having trouble sleeping.

Yoga, in general, is a unique way to clear your restless mind, bring down high levels of stress and help release the built-up tension in your body; great natural remedies for sleeping problems. Of course, for best results you should do these yoga poses at night or just before going to bed.

Before we start...

You would have the best results if you hold each of the poses that you will learn here for 1 to 5 minutes, without straining yourself or causing any pain but you can do them as long as you are comfortable.

If you feel that some of these poses are not for you, simply choose your favorites and make a routine out of them. Just remember never to push yourself or do anything that you're not comfortable with.

Ease yourself into every yoga pose and take it slowly if this is the first time you're doing them.

#1. The Wide-Angle Seated Forward Bend Pose

Wide Angled Seated Forward Pose

Yes, some yoga poses sound very complicated and challenging (not to mention funny), but you should be able to do these poses without a problem in no time.

Get into position for this yoga pose by sitting down on your floor. Sit upright and do not slouch at all. Now extend your legs in front of you to make a V-shape and put your hands behind your butt to keep your balance. Remember only to open your legs as wide as you're comfortable with. While you keep your lower back from rounding, inhale and elongate your spine.

Now exhale and bend over forward from your hips. Keep your hands in front of you. You should focus on every breath while you inhale when you elongate your spine and relax ahead when you exhale. 

If you find this pose difficult, just skip the forward bend and keep your hands behind your butt. Remember to sit without rounding your back. You could sit on a pillow or bend your knees and put something under them for support.

Do this pose for 1 to 5 minutes, and you should be ready to hit the sack and spend the rest of your night dreams.

#2. The Rock-a-Bye Roll

Get into position by lying down on your back. Now hug your knees to your chest. Next, cross your ankles and wrap your arms neatly around your shins. Keep your hands clasped. Now comes the action. Inhale and rock your body into a sitting position. When you roll back, exhale deeply.

Do this for 1 to 5 minutes; then roll back gently and extend your legs and arms. Let your breath come deeply and evenly, relax your face, and close your eyes if it is comfortable for you

#3. The Child's Pose

Child Yoga Pose

This is another reasonably simple yoga pose that you can do for better sleep. You can do this pose right on your bed, nice and comfortable. You can get into the correct position by sitting on the heels of your feet as a child would.

Make sure you're comfortable. Now roll your torso forward and lower your head to rest on your floor or bed in front of you. Try to reduce your chest as close as you comfortably can to your knees and extend your arms in front of you. Hold this position and breath well.

Do this pose for 1 to 5 minutes, and you might get to sleep like a child because honestly, children get to sleep so well!

#4. The Reclined Twist Pose

Get into position for this relaxed pose by lying down on your back and bringing your knees up to your chest. Now stretch out your left arm on your side at, keeping it at shoulder height. Keep your palms facing upward. While you keep your knees high, now bring them to your right side and bring them down to touch the floor. Put your right hand on your right-side knee. You should keep your eyes locked above you or look slightly to your left. Repeat this movement on your other side.

Do this pose for 1 to 5 minutes and get ready for a night of peaceful (and very welcome) sleep.

#5. The Nighttime Goddess Stretch Pose

yoga poses for better sleep

credit: marionyoga

Doesn't this pose just sound like it will have you feeling luxuriously sleepy? Do it and find out for yourself! You can do this pose on your bed. Get into the right position by lying down on your back with your knees bent. Now put the soles of your feet together and let your legs slowly fall open, I don't think you just want to let them fall open, I've done that, and it hurt! You should now have formed a diamond shape with your legs. Keep your arms rested on your floor or bed. If you're having any trouble with this pose, you can put a pillow under each knee to elevate your legs.

Do this pose for 1 to 5 minutes, get under the covers and fall asleep like a goddess.

#6. The Head-to-Knee Pose

Head to Knee Pose

This pose may sound a bit weird when you read it at first, but once you've tried it, you'll understand. Get into position for this yoga pose by sitting down on your floor with your back straight. Make sure you're not slouching. You can keep your legs extended in front of you, and your knees bent to help prevent your back from rounding.

Now go ahead and bend your right-side knee and 'open' your hip. Bring the sole of your right foot to the inside of your left thigh and bring your right-side knee towards the ground. You can support that knee of yours with a pillow if it doesn't reach the ground. Next, inhale and elongate (lengthen) your spine.

Next, exhale while bending forward from your hips and over your left-side leg. Try to keep your neck long while doing this. Now place your hands on your floor on the sides of your left leg. Focus on looking at the big toe of your left foot as you breathe in and out. Repeat this on your other side.

Do this pose for 1 to 5 minutes, and you should be able to find falling asleep much easier.


Although these poses seem relatively simple, they have potent effects on your mind and body. You have now been given a few poses that will help you relax and sleep better at night. Work them into a routine that suits you and start enjoying your beauty sleep!

If you don't enjoy yoga, then you may consider buying one of these over the counter sleeping pills to enhance your sleep.

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