4 Yoga Poses for Better Sleep

With daylight savings just around the corner, it's time to start thinking about how to adjust our sleep schedules to accommodate the time change. Getting a good night's sleep is crucial for our overall health and well-being, and yoga can be a great tool to help us achieve quality rest! 

In this blog, we will explore four yoga poses that can help improve the quality of your sleep: Wide-legged Forward Fold, Supine Twist, Waterfall, and Savasana. These poses can help you relax your body and mind, release tension, and prepare you for a restful night's sleep, whether you are adjusting to daylight savings or just looking to improve your sleep habits. Turn down the lights and let's practice!

1. Wide-legged Forward Fold

Take a seat on the ground with your legs extended out in a V position with a soft or a big bend in your knees. It doesn't matter how wide or narrow the V is. Do what works for you! This may feel more comfortable if you sit on a folded up towel to elevate your hips.

Now, walk your hands forward any amount until you feel a stretch in the back of your body. If you have yoga blocks at home, try stacking them under your forehead to support your head and make the pose more restorative. Hold for at least 10 breaths. Use your hands to walk yourself into an upright position.

2. Supine Twist

Lie down on your back with your legs extended long. Hug your right knee into your chest and pause here for a breath or two. Roll over onto your left side, and use your left hand to pull your right knee across your body while keeping your right shoulder sinking toward the ground. Take our right arm out wide to your right side. Hold for 5 - 10 breaths. Press down into both elbows for support and roll back to center. Extend your right leg long, then switch sides.

3. Waterfall

Place a folded up blanket or a yoga block (on its lowest height) under your very low back. Hug both knees into your chest and pause for a breath.

Straighten your legs and reach both of your feet up toward the ceiling. Imagine that your legs are heavy in your hip sockets and relax your legs as much as possible. Hold for at least 10 breaths. 

To exit the pose, hug both knees into your chest and pause, then place both feet flat on the floor. Stay here for at least one breath before moving on.

Variation: Move yourself very close to a wall, then extend your legs up the wall with your feet reaching toward the ceiling. (You can do this version without the blanket or block.) Try coming in sideways to set this up. You may find that it's easier to relax once you're in the pose. To exit, hug your knees into your chest, then roll to one side to move away from the wall.

4. Savasana

Lie down on your back and extend your legs long with your feet wider than your hips. Relax your legs and let your feet fall naturally. Extend your arms down by your sides with your hands at least a few inches away from your body.

Turn your palms to face up. Softly close your eyes and take one deep breath in through your nose, then out through your mouth. Let your natural breath takeover. Stay in this position for at least 2 minutes.

Pro tip--Get in bed before you practice Savasana and it just might put you to sleep!

Incorporating these four yoga poses into your bedtime routine can help you achieve a deeper, more restful sleep, allowing you to wake up feeling refreshed and ready for the day ahead.

Whether you're a seasoned yogi or just starting out, these poses are accessible and easy to incorporate into your nightly routine. So, next time you find yourself struggling to unwind after a long day, try this quick yoga sequence and see how they can help you get the quality sleep you deserve. Sweet dreams!