Expert-recommended asanas for a restful night
A restful night’s sleep is crucial for physical and mental well-being, but in our fast-paced, stressful lives, many people struggle to achieve this. Stress, anxiety, and even physical discomfort often prevent us from drifting off peacefully. However, yoga asanas for good sleep offer a gentle and effective way to calm both the body and mind, setting the stage for deep, restorative rest. By incorporating specific yoga asanas and pranayama (breathing exercises) into your evening routine, you can improve your sleep quality and enjoy a more peaceful night’s sleep.
To enrich this article with expert advice, I interviewed Vandana Gupta, a yog guru, who shared her insights on how specific yoga asanas and pranayama can improve sleep quality. Here’s a closer look at how you can use yoga to prepare for a peaceful night’s rest, with valuable guidance from Vandana herself.
Effective yoga asanas for good sleep
Child’s Pose (Balasana)
Benefits:
- Calms the nervous system
- Gently stretches the back, hips, and thighs
- Relieves neck and shoulder tension
Vandana’s insight: “Balasana is an excellent choice before bed as it helps to surrender to the moment and release any built-up tension in the body. It’s a simple yet deeply restorative asana that helps calm the nervous system, which is essential for preparing for rest.”
How to perform it:
Start in a kneeling position with your knees wide apart. Lower your torso onto the floor, resting your forehead gently on the mat. Stretch your arms forward or place them by your sides with palms facing up. Hold for 1-5 minutes, allowing your breath to guide you into a deeper state of relaxation.
Why it helps sleep:
By calming the nervous system and gently stretching the body, Balasana facilitates the release of both physical and mental tension. This makes it easier to transition into sleep.
Standing Forward Fold (Uttanasana)
Benefits:
- Relieves back, neck, and shoulder tension
- Helps reduce anxiety
- Stimulates the parasympathetic nervous system
How to perform it:
Begin standing with feet hip-width apart. On an exhale, hinge forward from your hips, bringing your chest toward your thighs. Allow your arms to hang down or hold opposite elbows. You can bend your knees slightly for comfort. Hold for 1-3 minutes, breathing deeply.
Why it helps sleep:
The forward fold decompresses the spine and releases tension that might have accumulated throughout the day. The calming effect of Uttanasana helps prepare the body for a restful night’s sleep.
Legs Up the Wall (Viparita Karani)
Benefits:
- Improves circulation
- Promotes relaxation and deep breathing
- Relieves fatigue in the legs
Vandana’s Insight: “Viparita Karani is a fantastic restorative pose that not only helps promote blood circulation but also quiets the mind. By encouraging deep breathing, this asana can calm both the body and the mind, facilitating relaxation before bedtime.”
How to perform it:
Sit facing a wall and gently lie down on your back. Bring your legs up against the wall, keeping them straight. Rest your arms at your sides with palms facing up. Hold for 5-10 minutes while focusing on your breath.
Why it helps sleep:
This pose’s gentle inversion promotes circulation and alleviates tension in the legs. The slow, rhythmic breathing that often accompanies this asana helps calm the nervous system, signaling to your body that it’s time to unwind.
Reclining Bound Angle Pose (Supta Baddha Konasana)
Benefits:
- Opens the hips
- Releases tension in the lower back
- Promotes deep relaxation
Vandana’s insight: “Supta Baddha Konasana is perfect for unwinding before bed. It opens up the hips and chest, releasing any tension from the day. This asana is particularly helpful for calming the mind and creating space in the body.”
How to perform it:
Lie on your back and bring the soles of your feet together, letting your knees fall out to the sides. Rest your hands on your belly or alongside your body, palms facing up. You can place props such as cushions under your knees for added comfort. Stay in the pose for 5-10 minutes, breathing deeply.
Why it helps sleep:
This gentle stretch allows the hips and chest to open, releasing any physical tension that may prevent relaxation. It promotes a sense of calm, making it easier to transition into sleep.
Cat-Cow Pose (Marjaryasana-Bitilasana)
Benefits:
- Releases spinal tension
- Improves flexibility and mobility
- Encourages mindful breathing
Vandana’s insight: “The gentle, rhythmic movement between Cat and Cow poses helps release tension in the spine and neck. When practiced mindfully, this sequence also supports deep, slow breathing, which is an essential part of unwinding before sleep.”
How to perform it:
Start in a tabletop position on your hands and knees. Inhale as you arch your back, dropping your belly toward the floor (Cow Pose). Exhale as you round your spine, tucking your chin to your chest (Cat Pose). Repeat for 5-10 rounds.
Why it helps sleep:
The fluid motion of this asana helps release tension in the back and neck, allowing for a more comfortable night’s sleep. The focus on breath also calms the nervous system, easing the transition into rest.
Corpse Pose (Savasana)
Benefits:
- Relieves physical and mental tension
- Promotes deep relaxation
- Enhances sleep quality
Vandana’s insight: “Savasana is the ultimate relaxation pose. It allows the body to absorb the benefits of your practice and brings a sense of stillness. Focus on your breath to deepen the relaxation process, helping prepare you for a peaceful sleep.”
How to perform it:
Lie flat on your back with your legs extended and arms by your sides, palms facing upward. Close your eyes and take slow, deep breaths, allowing your body to relax completely. Stay in the pose for at least 5-10 minutes.
Why it helps sleep:
Savasana promotes deep relaxation by calming the mind and body. By giving yourself time to fully rest, you create the optimal conditions for sleep.
Seated Forward Fold (Paschimottanasana)
Benefits:
- Stretches the hamstrings and lower back
- Calms the mind
- Helps regulate the nervous system
How to perform it:
Sit on the floor with your legs extended straight in front of you. Inhale to lengthen your spine, then exhale as you gently fold forward, reaching for your feet or ankles. Hold the position for 1-3 minutes, breathing deeply.
Why it helps sleep:
The gentle stretch of Paschimottanasana soothes the back and hamstrings, releasing any remaining tension. The calming effect of this pose helps promote relaxation, making it easier to wind down for the night.
Supine Spinal Twist (Supta Matsyendrasana)
Benefits:
- Relieves spinal tension
- Stimulates digestion
- Promotes relaxation
Vandana’s insight: “Supine Spinal Twist is a wonderful pose to release any tension left in the back, especially in the lower back and spine. It also helps in stimulating the digestive system, which can support overall relaxation.”
How to perform it:
Lie on your back with arms extended out in a T-shape. Draw your knees to your chest and gently drop them to one side, keeping your shoulders on the floor. Turn your head in the opposite direction of your knees and hold for 1-3 minutes before switching sides.
Why it helps sleep:
This twisting pose releases tension and encourages deep relaxation, helping your body settle into a restful state.
A short bedtime sequence (Recommended by Vandana Gupta)
For those looking to create a sleep-friendly yoga routine, Vandana recommends the following sequence:
Yogasana:
- Balasana (Child’s Pose)
- Marjaryasana-Bitilasana (Cat-Cow Pose)
- Viparita Karani (Legs Up the Wall)
- Supta Baddhakonasana (Reclining Bound Angle Pose)
- Savasana (Corpse Pose)
Pranayama:
- Dirgha Pranayama (Three-Part Breath)
- Bhramari Pranayama (Bee Humming Breath)
These yoga asanas, combined with the recommended pranayama techniques, work synergistically to calm the mind, release physical tension, and set the stage for a good, peaceful sleep.
Yoga offers a natural and holistic approach to improving sleep quality. By incorporating specific asanas that release tension and calming pranayama techniques that soothe the mind, you can create a restful environment that promotes better sleep. As Vandana Gupta emphasises, “Consistency is key. The more regularly you practice, the better the results in terms of sleep quality and overall well-being.” Whether you’re struggling with insomnia, restlessness, or simply seeking a more peaceful night’s rest, these yoga practices can provide the relaxation you need for a better night’s sleep.
Hero Image: Courtesy Prasanth Inturi/Pexels; Featured Image: Courtesy Lucas Pezeta/Pexels
The information in this article is accurate as of the date of publication.
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