3 Yoga Poses for a Better Night’s Sleep

March 7, 2023

Here are my favorite three yoga poses for a better night’s sleep. Before becoming a mother I had a very specific time that I would do my yoga practice, at the yoga studio for an hour every day. I did not really bring my yoga practice into my day to day life. Now, I find little “movement snacks” throughout my day to find more mobility, peace and ease in my life. This integration of yoga into the day to day has brought so much joy and ease into my life. Especially in the sleep department! Before I go to bed I do these three moves/poses for a better night’s sleep. I like to do all of these poses in my bed right before I fall asleep.

Seated Meditation with hand over your heart

In this seated meditation I feel really grounded after a busy day. What helps me fall asleep after a busy day is feeling grounded and at ease and this yoga pose helps me to feel that way. It is a nice way to do a body scan and check in with how I am feeling. Am I feeling restless? Overwhelmed or exhausted? Or am I feeling grounded, at peace and calm? Tune in, notice your breathing and begin to slow things down with your breath. 

To get into the pose: Sit down however is comfortable. You can sit cross legged or on your ankles. Place one hand on your heart and the other hand on your belly or heart. Close your eyes and breathe in and out through your nose.

Seated Forward Fold

This posture helps my back to relax after a long day of momming. So often throughout our day we are up right doing the daily grind, driving a car or sitting at our desks. Leaning forward and folding over your legs helps to get your heart below your hips and above your head. The action of bringing your head forward and down can help to calm your nervous system and prepare your body for deep rest. 

To get into the pose: There are a variety of different variations of this pose. You can stretch your legs out in front of you with ankles touching or out wide. You can use props to support yourself like your pillows and blankets in your bed. Sit down, stretch your legs out. Breathe in, lift your arms above your head and breathe out, fold over your legs with a long spine. Find something to rest your forward down on something so you can feel at ease in the pose. 

Supine Twist

I love doing this pose in my bed before I wake up and before I fall asleep. It helps to relax my body before deep rest and stillness. A little movement can help if you’re feeling restless before bed or having a hard time finding stillness. I like to do this gentle twist and hold and breathe for multiple breaths. 

To get into the pose: Hug your knees in towards your chest. Stretch your left leg out long and hug your right knee in. Take a big breath in and twist your knee over to the left side. Bring your arms out to a tee and gaze over your right shoulder. Hold and breathe for a couple of breath cycles. Repeat on the other side. 

Let me know if you try these three yoga poses before bed and how they help with your sleep in the comments. Are there any favorites that I missed in your nighttime routine? 


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