There are many people who struggle to sleep, and one of the best Yoga poses that can help you sleep.
To relieve you from stress, tiredness, depression and anxiety is Savasana; or the corpse pose, which can improve concentration and sleep patterns.
This pose is also helpful for people suffering from neurological disorders, diabetes, asthma, constipation, indigestion.
Savasana may also help you lose weight.
Meditation teaches one to go inward to quieten the inner voice.
Sitting in stillness can teach you turn off the mind and if you can achieve this you will be able to sleep better.
I notice when I am unable to sleep it is generally because I have had a stressful day or I have a job interview the next day things like this can keep your mind from racing.
Fortunately I dont have many nights like this as I generally sleep soundly.
Again if you learn how to meditate in Savasana while breathing in a rhythmical pattern you will begin to sleep peacefully.
Your breathing will be the key to relaxing in these poses.
Breathing in yoga is just as important—if not more important—as the physical pose.
Use a light and soothing yoga breathing method called Ujjayi Breath, also known as Ocean Breath or Victorious Breath.
Inhale deeply through the nose.
With your mouth closed, exhale through your nose while tightening the back of your throat as if you are saying “ha” but keep your mouth closed.
This exhalation should sound like the waves of the ocean. Use this slow and steady breath to calm yourself in each of these poses.
Down below is some statistics of sleep disorders.
These figures are based on 60 million Americans so I can imagine the world over maybe in a similar situation.
• 30 to 35% have brief symptoms of insomnia.
• 15 to 20% have a short-term insomnia disorder, which lasts less than three months.
• 10% have a chronic insomnia disorder, which occurs at least three times per week for at least three months.
Sleep deprivation can lead to all sorts of health issues costing many millions of dollars in lost productivity.
I can speak from experience on this matter and categorically state Yoga in general will help you sleep.
You can do meditation on its own and you will sleep better.
It will not be a one time class and your sleeping soundly, it will take time but it will be worth it.
Some Recommended Poses:
Inverted Lake Pose:
Lie on the ground on your back and put the back of your legs up a wall (keep your legs straight), so your body is in an L-shaped pose.
Relax into the position, hold it for at least 30 seconds and focus on your breathing.
Supline Bound Angle Pose:
Lie on the ground on your back. Press the bottoms of your feet against each other and let your knees fall out to the sides. You can put a pillow under your knees if this feels too strenuous.
Lie on the ground on your back with legs straight, arms by sides, and palms facing up. Breathe slowly, focusing on your inhales and exhales.
Legs On Chair Pose:
This pose is useful for people who might have more difficulty fully extending their legs up the wall due to lower back, knee, or hip injuries.
Place a chair at the end of your yoga mat so that it faces you.
Place a folded towel or blanket on the seat of the chair.
Depending on the height of the chair, you may need a few folded blankets under your sacrum as well.
Sit close on the mat, with your buttocks close to the front of the chair.
Lie down on one side with knees bent in fetal position.
Sit onto the center of the mat.
Roll onto your back with bent knees so that your calves can rest on the seat of the chair.
Your thighs should be at a 90-degree angle to your shins.
Keep your arms relaxed at your sides, palms facing up.
National Sleep Foundation:
When people who have insomnia perform yoga on a daily basis, they sleep for longer, fall asleep faster, and return to sleep more quickly if they wake up in the middle of the night.
This is also true for older people who have insomnia.
Those who are 60 and older encounter better sleep quality, sleep for longer, and feel better during the day when they perform regular yoga.
This well-being can be seen in all sorts of conditions where people have trouble sleeping.
For example, pregnant women who start a mindful yoga practice in their second trimester sleep better and wake up less often throughout the night, and cancer patients sleep better if they do yoga.
Statistics show 90 percent of cancer patients experience insomnia symptoms while receiving treatment.
If you want to work yoga into your bedtime regime, it’s important to do the right kind.
Some types of yoga can be invigorating, like bikram yoga a hot type of Yoga and the strong style of the vinyasa flow which will get the heart rate going.
Which won’t help you sleep as well as restorative styles of yoga like hatha and nidra.
Yoga will help you sleep better.
My number one posture to do before bed would be the Savasana as this will not require too much effort.
In my research there have been many studies on yoga and sleep and they all come to the conclusion that yoga is helpful in getting a good nights sleep.
If you are a shift worker or someone who cannot sleep try yoga instead of a sedative to help you sleep.
I would love to hear your thoughts about this post or this site in general.
I will answer all the comments on my website personally so drop me a line below if you have any Yoga questions or comments.
I’m happy to help any way that I can.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietitian before starting any fitness programme or making any changes to your diet.