
Yoga for Better Sleep: The 10 Best Poses to Unwind
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Introduction
Yoga isn’t just for flexibility or fitness—it’s a powerful tool to promote relaxation and prepare your body for a restful night. By incorporating gentle poses into your evening routine, you can calm your mind, release tension, and improve sleep quality. Here’s a guide to the 10 best yoga poses for better sleep, perfect for beginners and seasoned practitioners alike.
How Yoga Supports Better Sleep
• Relieves Physical Tension: Stretches tight muscles and eases aches.
• Calms the Nervous System: Promotes relaxation by activating the parasympathetic nervous system.
• Improves Sleep Onset: Mindful movement prepares the mind and body for rest.
10 Best Yoga Poses for Sleep
1. Child’s Pose (Balasana)
• How to Do It: Kneel on the floor, sit back on your heels, and extend your arms forward while resting your forehead on the mat.
• Benefits: Releases tension in the back, hips, and shoulders.
2. Legs-Up-the-Wall Pose (Viparita Karani)
• How to Do It: Lie on your back and rest your legs vertically against a wall.
• Benefits: Promotes blood flow and calms the nervous system.
3. Reclining Bound Angle Pose (Supta Baddha Konasana)
• How to Do It: Lie on your back, bring the soles of your feet together, and let your knees fall open.
• Benefits: Opens the hips and promotes deep relaxation.
4. Seated Forward Bend (Paschimottanasana)
• How to Do It: Sit with your legs extended and gently fold forward, reaching for your toes.
• Benefits: Relieves tension in the lower back and hamstrings.
5. Cat-Cow Stretch (Marjaryasana-Bitilasana)
• How to Do It: Alternate between arching and rounding your back on all fours.
• Benefits: Loosens the spine and eases stress.
6. Supine Twist (Supta Matsyendrasana)
• How to Do It: Lie on your back, bend one knee, and twist it across your body while extending your arms outward.
• Benefits: Releases tension in the lower back and improves digestion.
7. Bridge Pose (Setu Bandhasana)
• How to Do It: Lie on your back, bend your knees, and lift your hips while keeping your shoulders grounded.
• Benefits: Opens the chest and relaxes the lower back.
8. Corpse Pose (Savasana)
• How to Do It: Lie flat on your back with your arms at your sides, palms facing up, and focus on your breath.
• Benefits: Encourages total relaxation and mindfulness.
9. Butterfly Pose (Baddha Konasana)
• How to Do It: Sit with the soles of your feet together and gently press your knees toward the floor.
• Benefits: Stretches the hips and inner thighs.
10. Standing Forward Fold (Uttanasana)
• How to Do It: Stand, hinge at the hips, and let your head hang toward the floor.
• Benefits: Reduces stress and stretches the hamstrings.
How to Incorporate Yoga into Your Evening Routine
1. Dedicate 10–15 minutes before bed for yoga.
2. Use a comfortable mat or soft surface to avoid strain.
3. Pair your practice with Moongreens’ sleep formula for enhanced relaxation.
Why Moongreens Complements Yoga for Sleep
Moongreens’ blend of adaptogens and essential minerals supports the relaxation process initiated by yoga. Together, they create the perfect combination for a restful night of sleep.
The Bottom Line
Yoga is a simple, effective way to unwind and prepare for deep sleep. Whether you’re a beginner or a seasoned yogi, these poses can help you release tension and embrace relaxation. Pair your practice with Moongreens for even better results.