Find Yoga Poses that Improve Sleep


A sound sleep is good for better health; otherwise you may get caught by several physical and mental disorders. Moreover, you may become aged faster if you don’t get enough sleep. Feeling unwell and having confused thoughts are also accompanied with sleepiness. It is important to take at least 7-8 hours sleep so that your body repairs itself on cellular level and remove toxins.

It is not impossible to get a good night’s sleep; you may have a sound bedtime routine with the help of yoga. Yoga helps in curing several types of disorders and sleeping habits. Here are a few yoga poses which you can adopt to establish a good sleeping routine and making you relax during bedtimes.

Upside down posture

  • Sit facing the wall and keep your hips about 6 inch away from it
  • Lie back
  • Extend your legs, straight, up the wall
  • If you find that this stretch is intense for your hamstrings, slide your hips little bit farther away from the wall
  • You may scoot closer if you find it is not enough
  • Keep your arms on your sides and palms facing upwards
  • Breathe gently and feel the stretch in the back of your legs.
  • Stay in the position for 3-5 minutes

Winding down twist

  • Sit on the bed while keeping your legs crossed
  • Place your right hand on your left knee and left hand on the bed behind your tailbone
  • Exhale
  • Now twist your torso to the left, gently
  • Look over your left shoulder, breath deeply and return to the center
  • Now repeat the same posture on opposite side
  • Stay in each position for 2-3 minutes

Night goddess stretch posture

  • Lie on your back and bend your knees
  • Bring soles of your feet together and let your knees fall open (It will form a diamond shape with your legs)
  • Rest your arms on the bed
  • In case, if you feeling any strain in your body, place a pillow under your both knees in order to elevate your legs

Child’s pose

  • Sit up on your heels by giving yourself a comfortable position
  • Bring your forehead to rest on the bed in front of you
  • Roll your torso forward while staying in same position
  • Lower your chest close to your knees (bring them as closer as you comfortably can)
  • Extend your arms in front of you
  • Hold this pose for 2-3 minutes and breath

Rock-a-bye roll posture

  • Lie straight on your back and bring your knees closer to your chest so that you may hug them
  • Wrap both of your arms around your shins with clasped hands and cross your ankle
  • Breathe in and rock your body up to sit; breathe out as you roll back.
  • Continue for one minute and then roll back
  • Extend your arms and legs and drift off to sleep

About the author

Alina Awan

I am an educationist, a developer and a chief blogger here at I write to accommodate my readers with healthy tips covering all aspects of their lives hoping that they will help them to wade through the ways to survive life and live to tell about it. I cherish reading and experiencing the words. I am a born leader and I never believe in giving up. I believe in “Stand for what is right, even it means standing alone” Follow me on instagram @alinaawan58