Are you suffering from insomnia or relying on the pills to sleep? There is something better with permanent effects on your sleeplessness and that is Yoga. Yoga helps you ease your way into most peaceful and relaxing sleep ever. Yoga can help you sleep better by relaxing your muscles and releasing the tension from your body.

These yoga postures help you get a better sleep by activating your Parasympathetic Nervous System. Activating Parasympathetic Nervous System leads to stress counteraction and stress releasing.

These yoga postures for better sleep work for better sleep work for every age group and are effective in improving your sleep as well as overall health.

Before starting these yoga poses, take 10 rounds of deep inhalations and exhalations while breathing gently and mindfully.

Here are 5 best yoga poses that promote sleep:

5 Best Yoga Poses for Better Sleep


Salabhasana (Locust Pose)

Lie down on your stomach by placing a pillow under it for supporting your belly and hips. Keep the back of your neck down by looking down. Move your hands behind your back and interlace your fingers together. Take a deep breath inside, extend the arms with fingers interlaced, lift the, towards the ceiling while pressing your toes into the mattress you’re lying on. Take 5-10 deep breaths and release your hands while exhaling finally.


Viprita Karani (Legs Up The wall)

To do this Yoga Nidra Asana, place your pillow against the wall and lay on the top of it with your sit bones touching the wall. Now move your legs up towards the ceiling and keep the heels stacked over your hips. Rest your head and shoulders comfortably against the mattress. With this pose, you will receive the restorative energy flowing into your body with every breath you take. This yoga posture will improve your circulation and create a soothing and healing effect in every part of your body.

Keep this position and breathe deeply for 2-3 minutes. To leave this position or come out of it, just bend your knees and roll onto any side.


Upvishtha Konasana (Seated Wide Angle Pose)

This is another yoga nidra asana. To do this yoga posture, sit on the bed or floor with your legs spread wide apart and placing a pillow in front of your torso horizontally. Inhale deeply, and try to sit as tall as you comfortably can. Now exhale slowly and gently, start to fold yourself in the forward direction, take your hands out in front of you until you make your upper body rest on the pillow. Rest in this position which doing the deep rounds of exhaling and inhaling deeply for at least 10 times. Now you can inhale and rise back to sitting position.


Jathara Parivartanasana (Supine Spinal Test)

Supine Spinal Test another yoga Nidra pose that promotes the sleep. Set yourself in reclined bound angle pose. Lay on you back supported by the pillow and slowly move your knees towards each other with the help of your hands. Now bring both of your knees to your left with your palms facing up and arms out by your side. Stay on this side for a minute and then slowly switch to another side in the same way. Breathe deeply while you’re doing this asana.



This is the most relaxing and soothing yoga pose for a better sleep. Now that you have completed all above listed poses, close your eyes and ease your breath. Just lay down in most relaxing way and let the feeling of deep relaxation pamper your body, mind, and soul.  Do this posture on bed because even if you fall asleep while performing this posture, you’re already where you should be.

These five yoga postures help you sleep better and cure insomnia. You also get relief from stress and depression with the help of these postures.


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