10 Effective Yoga Postures That Induce Good Sleep

Yoga for Sleep – Effective Pose that Will Induce Sleep

Since globalisation, the world has become a lot smaller. In pursuit of money and wealth comes with its own side effects. Since time is money, people are working a lot more than they should which is affecting their sleep. Sleep disorders are a common sight in most developed and developing nations. Insomnia, narcolepsy, snoring, and sleep paralysis is just some of the diseases affecting today’s working population as well as the youth. You can negate the effects of stress in a natural manner – Yoga! Studies show the impact of yoga on quality of sleep and life among the elderly. Practising yoga for sleep disorders is beneficial.Read on to find out more information.

How Can Yoga Help Improve Your Sleep quality?

Yoga is a great tool not only to remain flexible and healthy but also for sleep disorders. A national survey in the USA showed that over 55% who practised yoga found that it helped them sleep better at night. It also showed that around 85% agreed that yoga helped them reduce stress. This 5,000-year-old practice has its benefits. The only thing people have to do is take out time from their busy schedules and dedicate one hour every day or two days to themselves and yoga. Lets read on to find out how it can improve your sleep quality.

Best Yoga Poses for Good Sleep

There are different kinds of yoga nowadays catering to different types of people like Hatha yoga, Bikram yoga, Goat yoga for sleep disorders etc. but there are certain poses that you can practice within the walls of your house which will help induce sleep and allow you to sleep comfortably. Some of them are listed below.

1. Standing forward bend (Uttanasana)


This yoga pose is simple to do and is useful for inducing sleep.

How to Do

While standing up straight, exhale and bend forward and hold on to both your elbows. Let your spine elongate by extending your torso. The purpose is not to get the right shape but to use the correct form.

2. Cat Stretch (Marjariasana)


The cat stretch pose is also a useful sleep aid.

How to Do

You will have to get down on your hands and knees. While pushing your stomach downwards, curve your spine and look up. Then arch your spine and look down. This helps to improve digestion as well as aids in better sleep.

3. Legs up the wall pose (Viparita Karani)

Viparita Karani

This asana relieves leg pain and induces sleep.

How to Do

If you have long days standing on your feet, this asana is excellent to help recirculate blood and reduce pain. Lie down perpendicularly against a wall with your legs pointing upwards against the wall. Relax your arms by your sides.

4. Child Pose (Shishuasana)


This pose calms your nerves and helps you sleep.

How to Do

Helps you to stretch out your back and calms the central nervous system to help you sleep. Begin on your knees and hands touching the ground. Extend your arms forward with your head and touch the ground while extending your spine. Hold that position and inhale while coming back up.

5. Butterfly pose (Baddha Konasana)

Baddha Konasana

This is really good for your lumbar region and induces sleep as well.

How to Do

Sit on the floor with your legs extended. Bring your feet towards you such that the soles of your feet are touching each other. Slowly move your knees up and down such that you feel a stretch near the groin area. Hold for 4-5 breaths and repeat.

6. Spinal twist (Supta Jathara Parivartanasana)

Supta Jathara Parivartanasana

This asana is good for your back and spine.

How to Do

Lie down on the ground forming a T shape. Fold your knees and bring them to your chest. Now while looking towards one direction and keeping your torso in the same direction, drop your knees to the other side so that you get a twist in your back and midsection. Hold and repeat on the other side.

7. Happy Baby (Ananda Balasana)

Ananda Balasana

This yoga pose helps to massage the spine and calm your nerves.

How to Do

While on your back, bring your knees to your chest and grab hold of your big toes and push the heels towards the ceiling. Your knees should be under your arms, and you can rock back and forth slowly to gently massage the spine.

8. Corpse Pose (Shavasana)


This asana helps you relax.

How to Do

This one is self-explanatory. Lie down with your hands and legs slightly apart and relax all your muscles. Face your palms upwards, close your eyes and allow your mind to be still.

9. Nighttime Goddess Pose (Supta Baddha Konasana)

Supta Baddha Konasana

This pose is beneficial for your legs and also induces sleep.

How to Do

Lie on your back with knees folded such that the soles of your feet are touching. While doing so, allow your knees to fall, forming a diamond shape. Relax your arms and hold this position for a few seconds.

10. Reverse pigeon against wall pose (Custom Sucirandhrasana)


This yoga pose stretches your hips and rear and is an excellent sleep aid as well.

How to Do

While lying on your back with your legs against the wall, place one foot on the wall and fold the other ankle over the first leg’s thigh area. Try to pull yourself closer to the wall such that you feel a stretch going down the side of your buttocks and hips. Hold for a few seconds before switching.


1. Can I do Yoga Before Sleeping?

Yes, you can practice yoga at any time of the day. If you perform the poses or asanas mentioned above, it will definitely help you in getting a good night’s sleep. Yoga helps with circulation because of how breathing centric it is which in turn allows the muscles in your body to relax. Although many people practice yoga in the mornings, you can also spend some time doing it before you sleep. It is like going to the gym because you can do yoga right in your house. All you need is a mat and preferably some soothing music

2. Can Yoga Help My Insomnia?

Insomnia affects many people around the globe who have hectic lifestyles. Yoga is the perfect tool for you to try and get rid of your insomnia for undisturbed sleep. The pleasures of yoga are widely understood, and many more benefits are being discovered every day. It helps reduce stress, improves breathing, boosts circulation and enhances mental focus, all of which are components of a good night’s sleep. Try yoga for sleep control for a few weeks and notice the difference in the quality of sleep that you get.

You don’t have to be a yoga expert to perform these simple asanas. Even beginners can do them. These yoga poses should be practised 2-3 times a week at least to feel a marked difference. Yoga is more than just stretching or exercise. It is an experience that involves being at peace mentally, focusing on your breathing, and connecting the movement of the body to the mind.

Yoga has countless benefits for old and young people alike. You and your body will find it benefiting you just after a few sessions. If sleep has been evading you all this time, yoga is just the perfect activity for you. All it takes is along with yoga is a few small lifestyle changes, and you will feel like a brand new person!

Also Read:

Yoga Exercises for Boosting Your Immune System
Amazing Health Benefits of Yoga for Family
Reasons for Starting Yoga As Soon As Possible

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