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7 Most Soothing Yoga Poses to Help You Sleep Better



    7 of the Most Soothing Yoga Poses to Help You Sleep Better


    Yoga is medicine in times of chronic ailments and illnesses. Similar to its sister branch Ayurveda, which works on natural healing processes; yoga works on improving the physical and mental capabilities in a person. Both yoga and Ayurveda originated and were founded in India by Indian saints and yogis.

    Today, more than half of the world is aware of the benefits that the practice of yoga results in and so it is practiced by many old and new yoga enthusiasts in the devotion of a balanced and wholesome life. Many yoga enthusiasts are known to flock to India each year to achieve their yoga teacher training In India.

    Rishikesh, in India, is the world yoga hub, and yoga in Rishikesh is the best an enthusiast could ask for, well for obvious reasons. Not only is Rishikesh a part of the land that founded yoga, but it also is the hub for yoga from all parts of the world. Yoga teacher training in Rishikesh is the best scene for yoga enthusiasts who want to learn the roots of yoga in all authenticity.

    So without further ado, here are 7 of the most soothing-to-the-body poses that one can perform to have a good night’s sleep every day.

    • The virasana (hero pose)

    This pose is a great way to process the food that you have had for dinner. It works on the digestion of foods before sleeping so that your intestines may get some rest during your sleep. If you eat too much in your dinner, chances are that your sleep will be irritable, since sleep is a process for the entire body to regain energy, your digestive system misses on its much-needed rest if you have over-eaten. This pose works as a catalyst in the process of digestion.

    To perform this pose:

    • Start by seating yourself in Vajrasana. This is when your hips are seated comfortably on the cusp of the back of your feet.
    • Now keeping your spine straight, place your hands as support to your waist.
    • Now hold that position for as long as you can while breathing freely and consciously.

    • The Balasana (Child pose)

    This pose works great at relieving stress from the back muscles by stretching it and also your arms.

    To perform this pose:

    • Start by seating yourself in the Vajrasana.
    • Then slowly part your knees while your toes touch each other so that there is a v-shaped gap between your thighs.
    • Now slowly bend from your waist while placing your abdomen on that gap and your arms stretched out ahead of you, fingers touching the ground.
    • Now your forehead should be touching the ground. Stay in this position for as long as possible while breathing comfortably and freely.


    • The viparita karani asana (Legs up the wall pose)

    This asana helps the blood in your body circulate from your legs towards your head and upper body. This circulation helps in vitalizing your upper body.

    To perform this pose:

    • Lay on the ground with your back touching the ground and your hips touching the wall while forming a perpendicular stance.
    • Now slowly straighten your legs and hold them up against the wall in a straight alignment.
    • While in this pose, stay in the position for as long as you can and breathe freely.

    • The Supta Jaṭhara Parivartānāsana (Supine spinal twist)

      This asana helps you get a mild stretch to your entire body before sleep.

    To perform this asana:

    Lie on the ground with your back on the ground and your arms stretched outwards to form a T shape.

    • Now from the waist, slowly bring in knees and legs touching each other, towards your torso.
    • Now twist the lower body, which is bent from the waist back and forth, left to right.

    • The Supta Baddha Konasana (Reclining goddess pose)

    This is a great pose to work the inner thigh and pelvic muscles.

    To perform this pose:

    • Be seated on your hips and bring your legs in, soles touching soles to form the butterfly pose.
    •  Now keep the butterfly intact and slowly recline towards the ground, back touching the ground.
    • Stay in this pose till it is comfortable and you can breathe freely.

    • The Marjaryasana and Bitilasana (Cat cow pose)

    This pose works for good spine exercise.

    To perform this pose:

    • Rest your body on your knees and palms and toes so that you are stance like a cow standing on all fours.
    •  Now facing forward, contract and expand your torso while curving upwards and downwards in rhythmic motion while breathing freely. The entire movement should be about the spine from your head to your hips.

    • The Shavaasana (Corpse pose)

    This is one of the best asanas to rejuvenate and relax the body.

    To perform this pose:

    • Lie on the ground with your back touching the ground.
    • Close your eyes and touch your palms to the ground as well as you spread out all your body parts and breathe freely.
    • Stay in this position for as long as you like.



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