Yoga is an ancient practice that has found to be very beneficial to practitioners. It not only focuses on improving flexibility, core strength, and reduce stress levels, but also help a person sleep better. People who suffer from the problem of insomnia find yoga very helpful in helping them to sleep better. There is no dearth of yoga poses for sleep that helps them sleep faster, for longer, and return to sleep quickly if they happen to wake up in the middle of their sleep. Yoga for better sleep is scientifically proven; Studies conducted on patients of insomnia, cancer, and pregnant women indicate a close relationship between yoga and sleep. Here, we bring you some yoga moves that help in better sleep.

Yoga Poses For Sleep

There are several yoga asanas and poses that have been found to very effective in helping a person get restorative sleep that makes him feel fresh and rested. Here are a few of them.

Utthan Pristhasana

It is also known as the lizard pose. In this pose, the left foot is brought in front of the hands while lowering the right knee of the floor. The left foot is gradually walked outwards towards the mat, and elbows are placed on the mat. The move is repeated on the right side.


It is also known as the locust pose. In this pose, the practitioner clasps his hands behind his back while lying on the stomach on the mat. Inhale as the chest and arms are lifted and exhale as the tops of the feet is rooted on the floor. Repeat this exercise. It gives you a good stretch and prepares you for sleep.


It is also referred to as the forward bending pose. It looks to be simple but needs a perfect balance to ace it. Stand with feet hip-width apart. Bend the knees slightly and hold your elbows. Lean down on your hand while exhaling and stay in this position for a while. Blood rushing to the head will give a heady feeling and prepare you for sleep.

Janu Sirasana

Sit on a mat with your legs extended in front of you. Place the sole of your left leg on the inner thigh of the right leg. Lift your hands above, exhale, and go down, folding your hands over the right leg. Try to rest your head on your hands by going as lower as possible.


Also known as the corpse pose, this is yoga for good sleep. It helps to rest and relax your body, leave your body loose, and find stress levels going down. Practice it for 3 minutes every day to help solve your sleep issues.

Supta Baddha Konasana

In this yoga move, start by keeping a bolster at your sacrum base. Place the soles of your feet together while bending your knees. Go back and lie on the bolster while taking the support of a blanket below your head. Open your knees and stay relaxed.

Parsva Upavistha Konasana

This yogasana for sleep is also known as side seated wide angle pose. Spread your feet wide on a mat. Close to the inside of your right shin, place a block. Keep pressing your fingertips onto the floor. Lengthen your spine while inhaling. Come forward, exhale while twisting your torso over the right leg. Rest your forehead on the block and stay in the position for some time. Switch sides and repeat the exercise.

Supta Virasana

This yoga before sleep is a very relaxing pose. It is also known as the reclining hero pose. In this pose; bolster is placed at the base of the sacrum with the practitioner sitting on his shins. Sit between the ankles separated apart. Spread your knees as wide as mobile. Go back and rest against the bolster. Give support to your head using a blanket.

Supta Padangusthasana

This yoga asana is also known as the reclining big toe pose. Lie down comfortably on a mat. Keep your big toes together. Lift your right leg vertical while inhaling and clasping the leg at the back of the thigh. Keep pushing your thigh inwards until there is a strong bone-to-muscle connection. Hold your breath for 5 seconds, switch sides, and repeat the pose.

Setu Bandha Sarvangasana

Lie straight on your back. Fold your knees and bring them close to your hips. Lift your upper and lower back completely off the ground. Keep your hands by your side. This will make a bridge pose. Go as high as possible and take as much portion of your back up as possible. Stay in this pose for a few moments and gently come down. Repeat this exercise several times. It is also the best yoga asanas for sleep.

Viparita Karani

It is also known as the legs up the wall pose. Fold a blanket and support the length of your spine while lying down on the mat. Sit as close to the wall as possible. Your legs must be perpendicular to your torso and placed on the wall. Push your buttocks as close to the wall as possible. Rest your arms by your side. It is the perfect yoga for insomnia.Besides practicing these yogasana for sleep, also practice Pranayama, a breathing exercise that will help you feel rested and relaxed.

Pranayama Series 1

As part of the Pranayama Series 1, here are the steps to be followed.

  1. Sit comfortably in Gyan mudra.
  2. Keep your arms straight.
  3. Start with the breath of fire for 7 minutes.
  4. Inhale and hold the breath for 30 seconds before exhaling.
  5. Use both nostrils for long deep breathing.
  6. Breathe deeper than usual such that the rib cage lifts by a few inches.
  7. Continue doing so for five minutes.
  8. Inhale, hold the breath for 15 seconds and then exhale.
  9. Quickly start breathing through puckered lips and exhaling through the nose.
  10. Keep doing it for three minutes.
  11. Inhale, hold for some time and exhale. Regular and powerful breath of fire for two minutes.
  12. Inhale deeply and hold the breath for as long as comfortable while focusing on a point.
  13. Restore normal breathing and meditate for a while.
  14. The practitioner experiences a flow of energy surging through his body.

Pranayama Series 2

In Pranayama Series 2, the following steps are taken.

  1. Sit in a comfortable position on a mat.
  2. Use your right thumb to close your right nostril.
  3. Inhale through the left nostril.
  4. Keep the hand in U shape and use right pinky to close the left nostril and exhale through the right nostril.
  5. Inhale from the right nostril and exhale from the left nostril.
  6. Continue for 10 minutes.
  7. The Pranayama comes to an end with inhale, exhaling twice, again inhale, and exhale.
  8. Apply root lock after holding the air out for 10 seconds.

Pranayama Series 3

The Pranayama Series 3 is a slightly advanced version of Pranayama or breathing exercises. The practitioner has greater control over breathing that helps his body to relax. It brings a sense of calm and peace.  

Pranayama Series 4

In Pranayama Series 4, the practitioner finetunes the breathing techniques learned in the earlier sessions. The repetition of these exercises gives better control over emotions. It is conscious breathing that gives a person a feeling of peace and relaxation. Following these asanas will prove that yoga for better sleep help the person sleep deeply and enjoy complete relaxation.

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July 18, 2022

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