If you have trouble falling asleep because your mind is still racing from the day or worrying about the next, you aren’t alone. There are plenty of tricks that can help you fall asleep (such as reading, drinking a hot cup of herbal tea or journaling). For some of us, those tips don’t work. A popular alternative for relaxation is yoga. Practicing yoga for sleep calms your nervous system, which helps you relax enough to drift off. Not all poses achieve this goal. It’s best to aim for relaxing movements. We’ve rounded up the top yoga poses you should add to your nightly routine to boost your sleep quality. For more natural ways to get better sleep, try these seven sleep aids for insomnia, or check out our sleep tips from CNET’s wellness editors.
- Yoga can be a beneficial way to unwind and alleviate stress
- Practicing yoga may lead to reduced levels of cortisol, the hormone associated with stress
- Yoga has a positive effect on treating and alleviating symptoms of insomnia
To get into this pose, start on your hands and knees. Your hands should be shoulder-width apart, and your knees should be below your hips. Take a deep breath and tilt your head towards the ceiling while also sticking up your pelvis — this should mimic a “cow.” Then, on your exhale, arch your back and bring both your head and pelvis down like a “cat.” You can repeat these two motions a few times before moving on.
This pose is as easy as standing up straight and leaning over to reach for your toes. If you are able, place your hands on the ground. If you are unable to touch your toes, you can do a half-forward fold and grab below your knees. Looking for a challenge? Try reaching around your ankles and holding on. Make sure your back is straight and you are taking deep breaths.
Start by lying down on your back, legs and arms stretched out and on the ground. Take a deep breath, raise your core off the ground and shift your arms closer to your body to balance. Your knees should be at a 90-degree angle. Your hands can lie flat, or you can bring them together underneath your core.