7 yoga poses to sleep better

A few minutes of gentle yoga before bedtime helps release the tension of the day and slow your breathing, two things that make it easier to fall asleep. Here are 7 simple poses you can do at home or in bed, explained step by step, and why they help you sleep better.

Table of Contents

• Yoga

• The Benefits of Yoga for Rest

• 7 Yoga Poses for Better Sleep

• 1. Fingers on the Forehead

• 2. Chandra Bhedana or Moon Breathing

• 3. Child's Pose

• 4. Uttanasana

• 5. Agnistambhasana or Fire Log Pose

• 6. Savasana or Corpse Pose

• 7. Viparita Karani or Legs-Up Pose

Yoga

It is an ancient tradition that originated in India and consists of exercises that work the mind, body, and spirituality. Yoga helps clear the mind and let go of thoughts by helping us control our emotions. Practicing yoga regularly improves physical fitness, flexibility, and endurance, but also helps us better manage stress and sleep.

If you already practice it, you will know that this discipline symbolizes the connection between body, mind, and soul, and seeks to benefit the whole person. How?

• Through concentration

• Meditation

• Asanas (poses)

Many studies have analyzed the benefits of this practice for overall well-being, and the United Nations dedicates an international day to it, June 21, to promote its practice. But when it comes to sleeping well, what are those benefits? Keep reading!

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The Benefits of Yoga for Rest

The benefits of this practice are countless, affecting physical and mental health and well-being, which has made it a very complete and popular exercise. Yoga provides:

• Balance
• Control
• Inner peace
• Improved blood circulation
• Muscle strength and flexibility
• Endurance
• Relaxation and concentration
• Calorie burning
• Better oxygenation of the body
• Improved body function and movement.
• Helps improve posture
• Supports joint mobility
• Provides energy and rest

All these benefits are great, but why is it good for rest? As we have already mentioned, yoga is a holistic discipline that helps balance the body and mind.

When your mind won't stop or your body goes to bed tense, it is harder to fall asleep. The combination of gentle poses and slow breathing helps lower that level of arousal.

In addition, to fall asleep, it is crucial to be relaxed, which is easily achieved through regular practice of Yoga.
Stress is sleep's worst enemy, as it causes many sleep disorders, such as insomnia. With yoga, stress levels are reduced and daily relaxation is achieved, including at bedtime, thanks to meditation.

In addition, slow, deep breathing helps activate the parasympathetic nervous system, which puts the body in rest mode, promoting deeper, higher-quality sleep.

7 Yoga Poses for Better Sleep

Following a good daily sleep routine is essential for improving the quality of rest every day. If we also incorporate the regular practice of yoga, a good night's rest is guaranteed. Below, we show you the best asanas to relax in a short time and sleep better. Take note!

1. Fingers on the Forehead

This is a very simple exercise that helps us control our breathing and concentration. This movement clears away nervousness and tension accumulated during the day. It is so easy that you can do it every day before going to sleep.
How do you do it?
Sit at the end of the bed. Breathe deeply through your nose and close your eyes. Next, bring your hand to your forehead and place the tips of your index and middle fingers right in the center, on the two small bumps we have on our forehead.

2. Chandra Bhedana or Moon Breathing

The moon breathing asana helps relax the muscles and promotes inner peace. It is another very simple exercise that can be practiced daily.
How do you do it?
Sit on the floor or on the bed, close your eyes, and breathe deeply. Now block your right nostril with the ring finger of your right hand. With the nostril blocked, you should inhale and exhale deeply and calmly through the left nostril for a few minutes.

3. Child's Pose

Child's pose helps calm and relax the mind, as well as relieve tension in the body. And it is very easy to do 👇
How do you do it?
To do this exercise, sit with your torso folded over your legs and extend your arms forward or to the sides. Your forehead should also touch the floor.

4. Uttanasana

This yoga pose helps release tension in the back and reduce stress before you go to bed.
How do you do it?
It is very simple: stand with your feet hip-width apart and bend your torso forward. Your hands should rest on the floor, but if they don't reach, you can wrap them around your legs. Are you up for trying it?

5. Agnistambhasana or Fire Log Pose

This exercise helps release tension in the hips, which allows the body to gradually release tension as well and helps you fall asleep.
How do you do it?
Extend your left leg forward and bend it 90º at the knee. Then bend your right foot and place it on top of your left knee, so that your right leg rests on your left. If this pose causes hip pain, move your left foot closer to your pelvis. And if you cannot do it, you can sit with your knees bent and crossed (Indian style).
Once your legs are positioned, bring your hands forward as you exhale, thereby increasing the stretch. Hold this pose for about one minute, then alternate legs.

6. Savasana or Corpse Pose

Savasana or corpse pose helps relax the entire body, minimizes mental activity, and promotes sleep. It is a very simple pose that can be practiced before bed in your own bed.
How do you do it?
Get into bed and lie on your back (face up), open your legs, place your arms at a 45º angle, and let your hands relax. Now you need to focus on your breathing, how the air enters and leaves your body, trying to make each exhalation last a little longer than the inhalation. Relax so much that you will fall asleep!

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7. Viparita Karani or Legs-Up Pose

This asana allows you to focus on the conscious relaxation of stretching and prepare your mind for rest. This pose helps rest tired legs, making it ideal to practice at night before bed for about 5 minutes.
How do you do it?
Lie on the floor or mattress and raise your legs; you can use a wall to support your legs. There is also another variation you can do without the need for support, raising your legs and holding the kidney area with your hands.
Getting some exercise, relaxing, eating well, and having a sleep routine are key to getting the best rest. At Morfeo, we help you complete that rest with a good mattress: discover Morfeo mattresses.