Quality sleep is the cornerstone of good health. But with today’s fast-paced world, many of us struggle to fall asleep easily or wake up feeling truly refreshed. Yoga, with its blend of gentle movement, breathwork, and mindfulness, offers a powerful way to improve your sleep cycle. Practicing the right yoga postures before and after sleep can help calm the nervous system, release physical tension, and boost energy levels. In this article, we explore six effective yoga practices — three to do before sleep to prepare your body and mind for rest, and three to do after sleep to awaken and energize you for the day.
Why Yoga for Sleep?
Yoga helps regulate the parasympathetic nervous system, which controls relaxation and recovery. By incorporating specific asanas (poses), pranayama (breath control), and mindfulness practices before bed, you reduce stress hormones and ease into a restful state. After waking, gentle yoga reactivates your muscles, improves circulation, and clears morning brain fog, setting a positive tone for the day.
3 Yoga Practices to Do Before Sleep
1. Viparita Karani (Legs-Up-The-Wall Pose)
Viparita Karani is a restorative pose that helps soothe tired legs and calm the nervous system, perfect for winding down before bedtime.
- How to do it: Sit close to a wall, then lie on your back and swing your legs up to rest vertically against the wall. Keep your arms relaxed by your sides, palms facing up.
- Benefits: This pose promotes venous drainage from the legs, reduces swelling, and activates the parasympathetic nervous system, encouraging relaxation.
- Duration: Hold for 5 to 10 minutes, focusing on slow, deep breaths.
2. Supta Baddha Konasana (Reclining Bound Angle Pose)
Supta Baddha Konasana opens the hips and chest, relieving tension that accumulates from sitting during the day.
- How to do it: Lie on your back, bring the soles of your feet together, and let your knees drop open wide. You can place pillows under your knees for support.
- Benefits: This gentle stretch helps release physical tightness and promotes feelings of safety and ease, perfect for preparing the body for sleep.
- Duration: Hold for 5 to 8 minutes with slow, rhythmic breathing.
3. Nadi Shodhana Pranayama (Alternate Nostril Breathing)
This breathing technique balances the nervous system and clears mental clutter.
- How to do it: Sit comfortably, use your right thumb to close your right nostril, inhale through the left nostril. Close the left nostril with your ring finger, release the right nostril, and exhale through the right. Inhale right, then switch to exhale left. Continue alternating.
- Benefits: Helps calm the mind, reduce anxiety, and prepare the body for restful sleep.
- Duration: Practice for 5 minutes, focusing on smooth, equal breaths.
3 Yoga Practices to Do After Sleep
1. Bhujangasana (Cobra Pose)
Bhujangasana gently awakens the spine and opens the chest, encouraging circulation and energy flow after waking.
- How to do it: Lie face down with your palms under your shoulders. Inhale, press your palms into the floor, and lift your chest while keeping your elbows slightly bent.
- Benefits: Strengthens the back muscles, improves posture, and counters stiffness from sleeping.
- Duration: Hold for 20–30 seconds, repeat 3 times with deep breaths.
2. Adho Mukha Svanasana (Downward-Facing Dog)
This classic pose stretches the whole body, increases blood flow, and relieves any morning stiffness.
- How to do it: From a hands-and-knees position, tuck your toes, lift your hips up and back, forming an inverted V shape with your body. Keep your hands shoulder-width apart and feet hip-width apart.
- Benefits: Stretches the hamstrings, calves, spine, and shoulders, while invigorating the mind.
- Duration: Hold for 30 seconds to 1 minute, breathing steadily.
3. Tadasana (Mountain Pose) with Urdhva Hastasana (Upward Salute)
Tadasana grounds your body and Urdhva Hastasana stretches and energizes you, making this combo ideal for starting the day.
- How to do it: Stand tall with feet hip-width apart, arms by your sides (Tadasana). Inhale, sweep your arms overhead, palms facing each other or touching (Urdhva Hastasana).
- Benefits: Improves posture, balance, and focus, and gently wakes up your entire body.
- Duration: Hold the stretch for 30 seconds to 1 minute, breathing deeply.
Tips for Maximizing Your Yoga-Sleep Routine
- Create a calming environment: Dim lights and quiet surroundings enhance relaxation before sleep.
- Stay consistent: Practicing these poses regularly will have cumulative benefits.
- Listen to your body: Modify or skip any posture that causes discomfort.
- Combine with meditation: Even a few minutes of mindfulness or guided meditation can deepen your sleep quality.
Final Thoughts
Integrating yoga into your bedtime and morning routines can be a game changer for your overall well-being. By gently calming your body and mind before sleep, and awakening your energy after, yoga helps you enjoy deeper rest and a more vibrant day. Whether you’re a beginner or a seasoned practitioner, these six simple practices offer a balanced approach to supporting your natural sleep-wake cycle. So tonight, roll out your mat — your body (and mind) will thank you!
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