A soothing yoga for better sleep to release tension and invite peaceful, restorative sleep. While we often glorify being busy, staying active all the time and staying up till late at night, it seriously affects our body, mind, and soul. In today’s world, poor sleep quality has become a common problem. Lack of proper rest can make the mind restless, the body tired, and our emotions unstable. Just like stress, disturbed sleep activates the same “fight or flight” response in the body. It makes our heart beat faster, our breathing irregular, and our muscles tense, leaving us feeling exhausted and unable to relax.
Our poor sleep does not always happen because of big problems. Simple things like late-night work, constant use of social media, family responsibilities, or work competition can slowly reduce the quality of our sleep. Over time, this affects our mood, concentration, memory, and energy levels. It harms our relationships, lowers work performance, and even affects our physical health.
That is why it is very important to learn how to improve our sleep and take care of our body and mind every day. A good sleep routine helps us stay calm, healthy, and connected with the people around us
In this article we will learn how Yoga can help us in improving our sleep quality.
Why sleep important?
Good sleep helps body repair and rejuvenate itself. It improves mood, memory, boost immunity. Good sleep also leads to improved relationship and increased productivity. Without enough sleep we may feel tired, anxious and chances of getting sick increases.
Yoga, meditation and pranayama have become very helpful in dealing with problems of modern life. They teach us simple yet powerful ways to improve sleep and overall quality of life. By becoming aware of our breath and body movements, we can calm our mind and relax our body.
When we practice yoga and pranayama daily, it helps us let go of the busy thoughts that keeps us awake at night. We learn to slow down and release tensions from our muscle to relax our body. This helps us sleep faster and wake up fresh in the morning.
How Yoga Helps Improve Sleep
According to a study over 55% of yoga practitioner report improved sleep and over 85% report reduced stress. One can use supportive props like bolsters, blankets, and blocks to make poses comfortable so that you can stay in the pose for longer and continue to breathe.
- Reduces Stress and Anxiety
When we practice yoga and pranayama, our body releases less stress hormone (cortisol). Simple asanas like Shavasana (Corpse Pose) or Balasana (Child’s Pose) help relax the body. Pranayama techniques like Anulom Vilom (Alternate Nostril Breathing) calm the mind and help us let go of worries.
- Improves Blood Circulation
Yoga asanas stretch and open different parts of the body. This improves blood flow, helps muscles relax, and removes body tension. When the body feels light, we sleep more peacefully.
- Balances the Nervous System
Modern life activates our sympathetic nervous system (fight or flight mode) too much. Yoga activates the parasympathetic nervous system (rest and digest mode), which helps the body slow down and prepare for sleep.
- Regulates Breath and Mind
Practicing pranayama helps control breathing, which directly affects our mind. Slow, deep breathing signals the brain that it’s time to relax and rest.
- Creates a Healthy Routine
Yoga encourages us to follow a regular daily schedule. When we practice yoga regularly, we tend to sleep and wake up at proper times, which improves the sleep cycle naturally.
Yoga Asanas
These seven easy yoga poses help you let go of the day’s tension and feel calm. Doing them regularly can improve your sleep and help you rest better at night.
- Balasana (Wide KneeChild’s Pose)
This resting pose provides a sense of calm and stability. Be cautious if you have hip or knee injuries.
- Kneel on the floor and bring your big toes together and sit on your heels.
- Separate your knees hips width apart or as wide as the edges of the mat.
- Exhale and fold forward, lay your torso down between your thighs.
- Let your hands relax alongside your torso, so your arms are pointed to the back of the room, palms facing up. This should release shoulder tension by widening your shoulder blades away from each other.
- Hold for 30 seconds or more
If you want a more active pose, reach your hands forward, palms down on the mat. Keep your forehead on the ground. Take slow and steady breaths, in and out through your nose.
- Uttanasana (Standing forward bend)
- Stand with your feet hips width apart. Inhale deeply.
- Exhale and extend your torso forward, elongate your spine.
- Hold onto your elbows or let your hands rest on your shins or the floor.
- Do not strain to reach the floor — the purpose is to relax your neck and shoulders.
- Be careful if you have a back injury.
- If it is difficult for your hands to reach the floor or your back is uncomfortable, place blocks under each hand for more support.
- Breathe in and out through your nose slowly and smoothly.
- If you have tight hamstrings, bend your knees softly
- Gently shake your head “yes” and “no” to relax and loosen your neck muscles.
To come up, roll up slowly to standing to avoid getting light-headed.
- Ardha Uttanasana (Standing half forward bend at the wall)
There is another modification of the pose, standing forward bend.
Where you bend forward halfway and press your hands against the wall with your palm at the height of the hip. Then lower your torso until your back is flat and torso is perpendicular to the floor.
- Supta Baddha Konasana (Reclining bound angle)
This pose eases tension in your hips and groin area. Be cautious if you have knee, hip or groin injuries.
- Lie down on the mat.
- Bend your knees, and place your feet on the floor, close to your tailbone.
- Bring the soles of your feet together and allow your knees fall open to the sides. Place blocks or firm cushions underneath your knees on each side to support your hips.
- If you have tight hips, move your feet away from your tailbone or add more blocks or cushions under your knees for additional height.
- Relax your arms on the floor about 45 degrees away from your torso, palms facing the ceiling.
- Do not press down on knees to create additional tension.
- Feel a gentle stretch in your hips and groin.
- Stay in this position for 3 to 10 minutes, or as long as feels good for you.
- Vipritkarni (Legs up the wall pose)
At the end of the day, especially if your job involves staying on your feet, your feet and ankles can get swollen and tired. This simple pose helps recirculates your blood flow.
- Find an empty space on your wall and place your mat perpendicular to the wall.
- Sit down on the mat and bring your left or right side to the wall as close as possible, so your side body meets the wall.
- Lie down on your back and gently place your legs up the wall.
- Relax your arms by your sides.
- Savasana (Corpse pose)
It’s a final resting pose of yoga practice. You can let your breath return to normal in this pose.
- Lie back on the mat.
- Your feet should be relaxed away from each other, toward the edges of the mat.
- Let your lower back soften and relax.
- Relax your arms at your sides, palms facing upward.
- Relax your shoulders away from your ears.
Optional: Place a folded towel over your eyes to block out any light.
Pranayama Practice
- Anulom Vilom (Alternate Nostril Breathing): Close your right nostril, breathe in from the left, then close the left and breathe out from the right. Repeat 10 times slowly.
- Bhramari Pranayama (Bee Breath): Take a deep breath in, then exhale while making a humming sound like a bee. Repeat 5–10 times.
Inhalations and exhalations should be smooth and deep.
Why Yoga Teacher Training in Rishikesh?
A Yoga Teacher Training School in India is important because it teaches the right way to practice and understand yoga deeply. Many Yoga school in Rishikesh offer 100 Hour Teacher Training Course and 200 Hour Teacher Training Course where one can learn about yoga, philosophy, pranayama and meditation. When you learn yoga from experienced teachers, you understand how to use the correct techniques, including the best poses and breathing exercises for better sleep. This helps you improve your own health and sleep quality in a safe way. Plus, after learning the proper methods, you can help many others who struggle with sleep problems, guiding them to a healthier and more peaceful life.
FAQs – Yoga for Better Sleep
1. How does yoga help improve sleep?
A: Yoga helps calm the mind and relax the body. It reduces stress, slows down breathing, and helps release body tension, making it easier to fall asleep and sleep deeply.
2. Which yoga poses are best for improving sleep?
A: Gentle and relaxing poses like Supta Baddha Konasana (Reclining Bound Angle Pose), Balasana (Child’s Pose), Shavasana (Corpse Pose), and Viparita Karani (Legs-Up-The-Wall Pose) are great for better sleep.
3. Can I practice yoga right before bedtime?
A: Yes, doing light and calming yoga for 15–30 minutes before bed helps prepare your body and mind for rest. Avoid intense or energetic poses late at night.
4. How often should I practice yoga to improve sleep quality?
A: Practicing yoga regularly—at least 3 to 5 times a week—can help improve your sleep over time. Even short daily sessions are helpful.
5. What is the role of breathing exercises (pranayama) in sleep improvement?
A: Breathing exercises like Anulom Vilom (Alternate Nostril Breathing) and Bhramari (Bee Breath) help slow down the mind, reduce anxiety, and signal the body to relax, making it easier to fall asleep peacefully.
Conclusion
In the modern world, good sleep is a precious gift. Yoga and pranayama help us manage stress, relax our body, and calm our mind. By practicing them regularly, we can improve our sleep quality naturally without relying on medicines. Just 15–30 minutes of simple yoga every day can bring big positive changes in our life and help us sleep well.