Struggling to get a good night’s sleep despite trying every recommendation out there? You’re not alone. The National Sleep Foundation suggests that young adults and adults aim for 7–9 hours of sleep each night. However, the demands of modern life often leave many dealing with “sleep debt.”
If long days and late nights have disrupted your sleep routine, it’s time to establish a bedtime ritual that promotes relaxation and rest. These five yoga poses can reduce stress, ease anxiety, and calm your body by activating the parasympathetic nervous system—your “rest and digest” response.
5. Child’s Pose (Balasana)
Child’s Pose is a comforting, grounding posture perfect for relaxation. To make it restorative, try this variation on your bed:
- Kneel and sit back onto your heels.
- Widen your knees slightly and place two pillows lengthwise in front of you.
- Lower your torso over the pillows and rest one ear on them, closing your eyes.
- Hold for 2–4 minutes, switching sides halfway through.
Enhance the experience by taking deep breaths: inhale through your nose and exhale with a sigh. Sighing helps reset disrupted breathing patterns caused by stress, bringing your body and mind back to balance.
4. Supported Bridge Pose (Setu Bandha Sarvangasana)
Supported Bridge Pose is excellent for anyone who spends long hours sitting or standing. This gentle backbend restores the natural curve of the lower spine and relieves back tension.
Here’s how to do it:
- Lie on your back with knees bent and feet hip-width apart, close to your hips.
- Lift your hips slightly and slide a pillow stack or yoga block under your sacrum for support.
- Rest your hips on the pillows or block, close your eyes, and focus on slow, even breaths.
Hold the pose for a few minutes to relax and prepare your body for sleep.
3. Supported Bound Angle Pose (Supta Baddha Konasana)
This pose opens the chest, relaxes the belly, and releases tension in the lower back, inner thighs, and hips. To practice:
- Stack two pillows lengthwise and lie back on them, ensuring your head and back are fully supported.
- Bring the soles of your feet together and let your knees drop open.
- Place extra pillows under your thighs if needed for comfort.
- Rest your arms by your sides, palms up, and hold for 5–8 minutes.
This restorative posture calms the fight-or-flight response, promoting relaxation and improving digestion, heart rate, and sleep quality.
2. Simple Supine Twist (Jathara Parivartanasana)
A gentle twist can help relax your body, improve digestion, and release tension in the spine.
To do this:
- Lie on your back and hug your knees to your chest.
- Stretch your arms out to the sides and let your knees fall to the right.
- If it feels comfortable, turn your head to the left. Use a pillow under or between your knees for extra support.
- Hold the pose for 3–4 minutes, focusing on lengthening your exhales, then switch sides.
This twist should feel restorative, not intense, so adjust as needed for comfort.
1. Legs-Up-the-Wall Pose (Viparita Karani)
Legs-Up-the-Wall Pose is a soothing posture that alleviates stress, anxiety, and fatigue in the legs while promoting relaxation.
Here’s how to do it:
- Sit sideways next to a wall, then lie back and swing your legs up against the wall.
- Adjust your hips so they’re as close to the wall as possible.
- Rest your arms by your sides and close your eyes.
For an added grounding effect, place a small sandbag or a heavy book on the soles of your feet. Stay in this position for about 5 minutes to fully unwind.
Incorporating these gentle yoga poses into your bedtime routine can help you relax, reduce stress, and drift off to a peaceful sleep more easily. Sweet dreams! 🌙