Are you uninterested in tossing and handing over mattress at night time and waking up feeling groggy day-after-day? It’s time to contemplate a holistic strategy to enhance your sleep cycle. Within the chaos of our fashionable lives, discovering tranquility and restful slumber can appear elusive. However what if there was a time-tested observe that might enable you to get higher sleep and waking up refreshed? Enter yoga, a centuries-old self-discipline that not solely strengthens the physique and thoughts but in addition holds the facility to rework your sleep patterns. Let’s get to know some poses of yoga for good sleep!

From leisure strategies, calming respiration, stress discount and mild stretches to enhanced mindfulness, yoga presents a complete strategy to addressing sleep difficulties, paving the way in which for a blissful night time’s sleep.

Yoga poses to enhance sleep

On Worldwide Yoga Day 2023, licensed yoga coach Swati Kain has shared some finest yoga poses to enhance sleep high quality:

1. Paschimottanasana (Seated Ahead Bend)

Paschimottanasana is a delicate ahead bend that stretches the whole again of the physique, selling leisure and relieving rigidity.

do it:

To carry out this pose, sit on the ground together with your legs prolonged in entrance of you. Slowly bend ahead from the hips, reaching your arms towards your toes. Maintain your backbone lengthy and keep away from rounding your again. As you fold ahead, concentrate on deep respiration and permit your physique to launch any stress or anxiousness. This pose helps to calm the nervous system and put together your physique for a peaceable sleep.

2. Baddha Konasana (Cobbler’s Pose)

Baddha Konasana is a pose that opens up the hips and groin space, releasing rigidity and selling leisure.

do it:

Begin by sitting on the ground together with your legs prolonged in entrance of you. Bend your knees and convey the soles of your toes collectively, permitting your knees to drop out to the edges. Maintain your toes or ankles together with your arms and gently press your elbows in opposition to your inside thighs. Sit tall and breathe deeply, feeling the stretch in your hips. Baddha Konasana helps to scale back fatigue and calm the thoughts, making ready you for a restful sleep.

Additionally learn: Shoo away stress out of your life with these leisure suggestions

3. Ustrasana (Camel Pose)

Ustrasana is a backbend that opens up the chest and coronary heart, relieving stress and rigidity saved within the higher physique.

do it:

Kneel on the ground together with your knees hip-width aside. Place your arms in your decrease again, fingers pointing down. Inhale deeply, raise your chest, and arch your again, gently leaning again and reaching to your heels together with your arms. Maintain your neck relaxed and gaze upward. Breathe deeply into your chest, feeling the stretch within the entrance of your physique. Ustrasana helps to scale back anxiousness and quiet the thoughts, making it simpler to unwind and go to sleep.

camel pose to improve sleep
Camel pose has a number of well being advantages. Picture courtesy: Adobe Inventory

4. Setu bandha sarvangasana (Bridge Pose)

Setu Bandha Sarvangasana is a delicate inversion that stretches the backbone, opens up the chest, and promotes leisure.

do it:

Lie in your again together with your knees bent and toes hip-width aside. Place your arms by your sides, palms dealing with down. Inhale deeply and raise your hips off the ground, coming right into a bridge place. Maintain your thighs parallel and interlace your fingers beneath your physique, urgent your arms into the bottom. Breathe deeply and really feel the stretch in your backbone and chest. Bridge pose helps to alleviate stress and rigidity within the physique, making ready you for an evening of restorative sleep.

5. Supra Matsyendrasana (Spinal Twist)

Supra Matsyendrasana is a delicate seated twist that releases rigidity within the backbone and improves circulation.

do it:

Sit on the ground together with your legs prolonged in entrance of you. Bend your proper knee and place your proper foot on the skin of your left knee. Place your left elbow on the skin of your proper knee and gently twist to the appropriate, wanting over your proper shoulder. Breathe deeply and really feel the twist in your backbone. After a couple of breaths, change sides and repeat on the opposite facet. Supra Matsyendrasana helps to calm the nervous system, bettering the sleep cycle.

Watch the Yoga for Good Sleep move to your wellness!


Getting a superb night time’s sleep is important for general well being and well-being. So, if you’re struggling to sleep each night time, observe these yoga poses. They’ll naturally calm the thoughts and loosen up the physique, setting the stage for a restful sleep. Furthermore, yoga may promote bodily power and adaptability.