Gentle Yoga Exercises for Better Sleep

Warm milk, counting sheep, relaxing ocean sounds - we’ve all been there, awake at night, minds racing and unable to sleep. Sometimes we need a little help at the end of the day winding down and quieting our minds. If you think you’ve tried everything, consider gentle yoga poses right before going to bed. Gentle Yoga promotes relaxation and helps prepare you for a better night’s sleep. Gentle yoga is all about how to ease you into feeling your best. Using gentle postures and relaxed breathing exercises, you can effortlessly plunge into the benefits of lengthening your tissues while nurturing grounded, stabilizing strength.

Try these gentle yoga poses at home to help you get a good night's rest.

Child’s Pose

This is the best way to begin your nighttime gentle yoga routine. This gentle pose is performed by sitting on top of your bent knees. Stretch your arms above your head, slowly lowering your body onto the mat below. The result will be a deep lengthening of the spine and stretch in the arms. This pose relaxes and prepares your body for sleep.

Feet Up Wall (Viparita Karani)

You can perform this relaxing pose either on a mat on the floor or on top of your bed. Set your pillow up against the wall or headboard and lay on top of the pillow with your legs extended up towards the ceiling. Let your arms extend by your side with your palms facing up. This restorative inversion is great if you spend a lot of time on your feet. Relax and feel all the weight of the day leaving your feet and legs.

Corpse Pose

Corpse pose is the best way to end your gentle nighttime yoga routine because it prepares your mind for sleep. You can perform this pose either on the floor on a mat or directly on top of your bed. Lie flat on your back with your legs straight and your hands gently resting on either side with palms facing up. Pay close attention to signals from your body and adjust this pose as needed to promote relaxation.

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