Beauty & the Beat

6 Relaxing Yoga Poses to Help You Sleep Better

BY: Beauty & the Beat Blog ON: April 22, 2016 IN: Yoga


Insomnia? Ain’t nobody got time for that!

Getting a good night’s sleep is pivotal to your overall well-being and productivity. Every now and then, I find myself having every intention to go to sleep at a decent time so I can get a full night’s rest to be energized and ready to tackle the following day… but instead of dosing off, I start worrying about what the next day holds or I catch myself scrolling through my social media timelines for yoga fashion or motivation for continuing my yoga practice. By the time I finally convince myself to let all of this mental stress and activity go, two hours have passed!

There’s nothing worse than waking up in the morning and hitting the snooze button on your alarm multiple times because you feel tired and unmotivated to start your day. Oftentimes, this grogginess stems from not truly dedicating time before bed to clearing your mind and relaxing your body.

Check out these 6 relaxing yoga poses to help you sleep better.


1. Seated Forward Bend (Paschimottanasana)

Sit tall on your bed with both legs extended. Place a pillow in your lap vertically. Next, exhale and stretch your spine nice and long and fold forward bringing your chest toward your knees. Be sure to keep a straight back.  Take 15 long, slow breaths in this pose.


2. Head-To-Knee Pose (Janu Sirsasana)

Sit on your bed with both legs extended. Next, take your right leg and place the sole of that foot on your inner left thigh. Lift both hands into the air with a long spine and fold forward over your left leg, reaching for your foot or shin. Hold for 15 long, slow breaths and switch sides.


3. Camel Pose (Ustrasana)

Get ready to catch some ccc’s with this bedtime yoga asana. Come up to your knees and put your hands on your hips. Make sure your knees and shoulders are inline with each other. The soles of your feet should be facing the ceiling. Inhale and arch your back. Slide your your palms over your feet until your arms are straight. Keep your neck relaxed and in a neutral position. Hold for 15 long, slow breaths and carefully lean forward to come back to your original posture.


4. Happy Baby Pose (Ananda Balasana)

This asana is a great way to use yoga for better sleep. Lay on your back, and comfortably place your pillow beneath your head and neck. Exhale while bending your knees in toward your belly. Grip the sides of your feet and open your knees slightly wider than your torso and bring them toward your armpits. Make sure your ankles are directly over your knees (Your shins should be perpendicular to the bed beneath you). Flex through the heels and gently push your feet up into your hands. Push down with your hands to create resistance.


5. Child’s Pose (Balasana)

Starting on all fours, exhale and lower your hips sp that butt is resting on your heels. Lower your forehead with your arms resting with the palms facing up on each side of your legs. You can have the knees together or spread slightly apart–do what feels good to your body. Stay in this posture or extend your arms overhead with your palms facing down on the bed. Hold for 15 long breaths, pressing your stomach to your thighs on each inhale. Place your palms under your shoulders and slowly inhale up into a seated position to release this posture.


6. Reclining Bound Angle Pose ( Supta Baddha Konasana)

Take your pillow and comfortably place it under your neck and head. Bend your knees and place the soles of your feet together. Bend your knees in toward butt and place the soles of your feet together. Let your thighs gently fall open while keeping your feet together and drawn in toward your pelvis. Rest your opened knees on the bed and take 15 long, slow breaths. Go into meditation mode here, if you’d like.

 Here are some awesome mantras to try during your bedtime yoga session.

These six relaxing yoga poses will definitely put you in the mood for some Zzzzz’s!

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After your amazing night’s rest, slay your day with this hip and heart-opening morning yoga sequence

Ciao Bellas,

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