8 of the Easiest Yoga Poses for Sleepby Martin Reed Patient Advocate
Yoga is a great way to prepare the mind and body for sleep. However, for those new to yoga, some of the poses can be downright intimidating! Here are several of the easiest poses that can help you fall asleep and stay asleep.
Easy forward bend
Stand up straight with your feet slightly apart. Slowly bend forward, reaching toward the ground while keeping your legs straight. Hold the position for 30 seconds to a minute.
This pose is particularly good for relieving headaches and reducing stress.
Legs up the wall pose
For this pose, simply lie on your back, push your bottom close to the base of a wall and lift your legs vertically against the wall. Rest with your arms by your side. Hold for up to five minutes with your eyes closed.
This soothing pose aids relaxation and reduces stress. It's particularly good if you spend a lot of time on your feet.
This one couldn't be much simpler, and it can even be done in bed. Simply lie on your back with your feet hip distance apart. Place your arms down by your sides with your palms face up. Close your eyes. Breathe in slowly, hold for a few seconds, and exhale slowly. Repeat up to five times.
Supine spinal twist
This one sounds complicated, but it's easy and it can also be done from the comfort of your bed. Simply lie on your back, bring your knees to your chest, and then across to your left. Extend your right arm out and turn your head to the right. Take some deep breaths and hold the position. You can then repeat the process on the other side.
This position is great for relieving tension.
Left nostril breathing
Sit up straight, with crossed legs, or lie down on your right side. Simply cover your right nostril with your thumb and extend your other fingers so they are pointing up at the ceiling. Take five to 10 deep breaths through your left nostril.
This technique is thought to promote calmness and relaxation.
Reclining big toe pose
Lie on your back and slowly lift your right leg while holding the back of your thigh. Continue to lift and straighten your leg until you feel your thigh muscle tighten. Hold for five breaths, lower your right leg, and do the same with your left leg.
Seated wide angle pose
Start on your hands and knees with your big toes touching. Lower your bottom until it rests on your heels. Sit up straight, then slowly lean forward while exhaling, dropping your torso between your thighs. Let your forehead rest on the floor (if you’re flexible enough). For extra relaxation, bring your arms alongside your legs with palms facing up.
Rest and take up to 10 breaths.
Want something more advanced?
The Yoga Sleep Pose (known as Yoganidrasana) is a pretzel-like pose that involves folding yourself up into a knot with your feet and hands behind your head. Practice the other eight poses before you even think about trying this one! When you're ready, this video can help you prepare!