Yoga is a relaxing and soothing way to end your day, and yoga for sleep will provide you with the best rest. According to a national survey, over 55 percent of respondents who practiced yoga said it helped them sleep better. Yoga for sleep in bed was said to help relieve stress by over 85% of those surveyed is yoga for better sleep.
Supportive props such as Blocks (or stacks of books), blankets, and bolsters can be used to make postures more comfortable to stay in them for extended periods and continue to breathe.
Practice Tips: Breath with long, complete, and deep inhalations and exhalations
Begin warm-up in Balasana (Child’s Pose) for 1 minute (10–15 breaths)
Yoga for sleep poses that will help you get a good night’s sleep better are:
1. Utthan Pristhasana (Lizard Pose)
Duration- 1 minute on each side
Bring your left foot forward and between your hands and lower your right knee to the floor from Adho Mukha Svanasana (Downward-Facing Dog Pose).
Place your elbows upon a block or the floor while walking your left foot to the mat’s outside edge. Stay in this position for 10–15 breaths—rep on the opposite side.
2. Salabhasana (Locust Pose)
Duration- 1 minute
Lower yourself to your stomach. Place a blanket under your hips if you wish. Clasp your hands behind your back, or lift your arms toward your ears with your elbows bent if you have tight shoulders. Exhale and firmly plant the tops of your feet on the ground.
As you lift your chest and arms, take a deep breath in. Make a forward and slightly downward gaze. Stay in this position for 10–15 breaths. Return to Downward-Facing Dog by releasing your hands to the mat beneath your shoulders, inhaling as you push to your hands and knees, and exhaling as you return to Downward-Facing Dog.
3. Uttanasana (Standing Forward Bend)
Duration- 1 minute
Walk your feet to your hands from Downward-Facing Dog. Place your feet hip-width apart, or perhaps slightly more comprehensive, and bend your knees slightly.
Hold opposing elbows loosely while maintaining a relaxed grasp in your hands, or place your hands alongside your feet. Exhale and lengthen down, allowing your brow to fall toward the mat. Hold this position for 10–15 breaths. Allow your hands to fall to the mat, press down with your feet, inhale, and slowly rise to stand.
4. Prasarita Padottanasana (Wide-Legged Standing Forward Bend)
Duration- 1 minute
Step your feet forward for about 4 to 5 feet apart, with your toes pointing slightly inward. Take an intense breath and lift your chest. With your elbows bent, exhale and slowly fold forward from your hips, extending your arms wide and relating your fingertips to the mat.
Take prayer hands behind. To help release tension, rest the top of your head on a block or a stack of books if you prefer a more restful perspective. Hold this position for 10–15 breaths. Press down through your feet to exit the stance, inhale, and slowly rise to stand.
5. Janu Sirsasana (Head-of-the-Knee Pose)
Duration- 1 minute on each side
Sit down on your mat with your legs straight out in front of you. Place your right hand by your hip and the bottom of your left foot against your inner right thigh. Exhale and carefully fold your left arm over your right leg, reaching for your foot or shin. Rest your forehead on a block if you prefer. Stay in this position for 10 to 15 breaths. Change sides.
6. Paschimottanasana (Seated Forward Bend)
Duration- 1 minute
Sit tall with your legs out on the edge of a folded blanket. Exhale and fold forward, stretching your spine long. Hold onto your feet, keeping your spine extended. Place your brow on a brick. Stay in this position for 10–15 breaths.
7. Supta Baddha Konasana (Reclining Bound Angle Pose)
Duration- 2 minutes
Starting from a seated position, place a bolster at the base of your sacrum and a folded blanket on it near the far end. Bend your knees and bring the toes of your foot together. Lean back on the bolster and rest your head on the blanket, directly over your heart. Legs, shoulders, and neck should all be at a comfortable level of relaxation. For 10–15 breaths, stay in this position.
Bring your hands and knees together, then gently move off the bolster to one side. Maintain the position of the bolster and blanket.
8. Parsva Upavistha Konasana (Side Seated Wide Angle Pose)
Duration- 1 minute on each side
Come to a seated position slowly, spreading your legs wide. On the inside of your right calf, place a block. Take a deep breath and stretch your spine. Exhale and slowly roll your chest over your right leg, putting your fingertips or hands on the mat and your forehead on the block. Remain in this position for five breaths. Take a deep breath and slowly lift your chest—rep on the opposite side.
9. Supta Virasana (Reclining Hero Pose)
Duration- 3 minutes
If you have any pain in your lower back or your knees are tender, skip this pose. Otherwise, sit on your heels and lay a bolster against your sacrum’s base. Sit between your ankles and hips, a little broader than your hips. Try bringing your knees as wide as your hips if you’re having trouble. If that doesn’t help, switch to the next pose. Slowly recline onto your bolster, a blanket supporting your head. Stay in this position for 30–45 breaths.
Slowly press yourself back up to sit by bringing your hands alongside your bolster. Bring your left leg in front of you and shift your weight onto your right hip—rep on the other side.
10. Supta Padangusthasana (Reclining Hand-to-Big Toe Pose)
Duration- 1 minute on each side
Place your big toes together on your back. Take a deep breath and straighten your right leg, clasping the back of your thigh. Push your thigh against your hands until a stretch, not a strain, is felt. Remain in this position for 5-10 breaths. Change sides.
11. Setu Bandha Sarvangasana (Bridge Pose)
Duration- 1 minute
Begin by lying down on your back. Bend your knees and place your feet beneath your knees, hip-width apart. Take a deep breath and elevate your pelvis.
Place the block under your sacrum (the flat, triangle-shaped bone in your lower back) and let go of your weight. If the league does not feel comfortable or supportive, move your hips off the block and reposition them. You can put your block on either side; the tallest edge should only be used if your back feels incredibly relaxed and comfortable. Lift your heart and open your arms into a cactus shape on the floor. Stay in this position for 10–15 breaths. Inhale and lift your hips slightly, then slide the block out to the side with one hand. Allow your low back to sink into the mat as you slowly lower your hips to the mat.