The day is done, but your mind refuses to switch off. For many busy adults, this frustrating scenario is an all-too-common barrier to restful sleep. A gentle yoga practice before bed can help quiet a racing mind and release physical tension.
Why Yoga Helps You Sleep
Instead of
a strenuous workout that might leave you more energised, a slow, restorative yoga routine signals to your body that it's time to wind down. These gentle poses, combined with deep breathing, help activate the parasympathetic nervous system, which is the body's 'rest and digest' state. This process slows your heart rate, relaxes your muscles, and tells your brain that it's safe to rest, making it easier to fall asleep and stay asleep.
1. Child's Pose (Balasana)
This foundational resting pose is a simple way to calm a busy mind and relieve tension in the back, shoulders, and hips. Start on your hands and knees. Bring your big toes to touch and spread your knees wide. Sit your hips back toward your heels and fold your torso forward, resting your forehead on the floor. Your arms can be stretched out in front of you or rest alongside your body. Focus on deep, slow breaths, allowing your chest to press gently against your thighs.
2. Legs-Up-The-Wall Pose (Viparita Karani)
One of the most highly recommended poses for sleep, Viparita Karani is a passive inversion that requires minimal effort. It helps calm the nervous system, relieves tired or swollen legs, and can help ease lower back tension. To practice, sit sideways next to a wall. Lie back and swing your legs up so they are resting vertically against the wall. Your hips should be as close to the wall as is comfortable. Let your arms rest on your belly or out to the sides. Stay in this pose for 5 to 15 minutes.
3. Supine Spinal Twist (Supta Matsyendrasana)
A gentle twist can help release tension along the spine and in the lower back, areas where many people hold stress. This pose also gently stimulates the digestive organs. Lie on your back and draw your knees into your chest. Extend your left leg straight onto the floor and let your right knee fall across your body to the left. Extend your right arm out to the side and turn your gaze toward your right fingertips. Hold for several deep breaths before switching to the other side.
4. Reclining Bound Angle Pose (Supta Baddha Konasana)
This restorative pose gently opens the hips and groin, areas known for storing stress and tension. Lie on your back, bring the soles of your feet together, and let your knees fall out to the sides. If the stretch is too intense, you can place pillows or folded blankets under your knees for support. Place one hand on your heart and the other on your belly. Focus on the rise and fall of your breath, allowing your body to soften with each exhale.
5. Corpse Pose (Savasana)
While it may seem like just lying down, Savasana is a crucial pose for integrating the benefits of your practice and achieving deep relaxation. Lie flat on your back with your legs slightly apart and your arms resting by your sides, palms facing up. Close your eyes and consciously release control of your body and breath. Scan your body from your toes to your head, intentionally relaxing each part. Allow yourself to feel fully supported by the ground beneath you.
