Practice These 3 Yoga Poses for Better Sleep

Practicing yoga is a surefire way to say goodnight to insomnia.

Getting sweaty with a vigorous physical practice at least three hours before bed is one way to go. Like all well-timed exercise, it helps with sleep. But yoga goes the extra mile in calming your nervous system, thanks in part to its slow and deep breathing and end relaxation portion.

If shut-eye hour is rounding the corner and you haven’t packed in strong movement, yoga can still usher you into a peaceful night of zzzs. You’ll be looking for—no surprise—its gentle and restorative poses.

The sequence below takes as little as five minutes or can last much longer if you choose. You can do it right before you slide under the covers or earlier in the night if you maintain a quiet state afterward.

Release lingering energy

It’s hard to suddenly be still if you’re buzzing with even a little energy. This gets it out.

Cat-cow

Come to your hands and knees, with your wrists under your shoulders and your knees under your hips. As you inhale drop your belly down as you lift your hips and head toward the ceiling, drawing your shoulders away from your ears.
As you exhale, round your back like a cat, pulling your chin to your chest and dropping your tailbone.
Take as many rounds as you need, perhaps incorporating a sway in your hips.

Tip: If you have osteoporosis or osteopenia, skip cat and move into a flat back instead. If you have wrist issues, come to your forearms, with your elbows under your shoulders, and practice the moves that way.

Connect with your breath

Effortlessly creating space in your upper body allows for deep breaths and room for your hands to feel those breaths expand and contract your torso. Legs up the wall is a classic restorative pose that melts muscle tension.

Legs up the wall

Sit with a hip about a foot from a wall. Pivot to face the wall, and lie back.
Lift your legs, so your heels rest on the wall.
Place one hand on your belly, the other near your heart.
Begin each inhale with a lift in your belly and continue to draw breath in until it expands your ribcage then chest. Do this to the count of five. Pause for a count. Exhale to the count of six, feeling your front torso release down.
Take at least 10 rounds of breath.

Tip: The farther you move your buttocks from the wall, the gentler the pose is on your hamstrings. If your legs begin to splay, secure them gently with a strap. Alternatively you can scoot your buttocks out farther and rest the soles of your feet on the wall, or you can place your calves on a chair or couch.

Get drowsy

The deep breathing you’ve cultivated activates your parasympathetic ne rvous system, which slows your heart-rate. Keep the slow cadence going as you shift into the final pose. Forward bends are especially calming, turning your attention and senses inward.

Supported forward bend

Sit and place rolled blankets or towels under your knees so that the backs of your thighs relax as oppose to stretching.
Place a pillow or two over your front thighs.
Push your fingers or palms into the ground next to your hips to sit up straight and encourage the natural curve of your spine.
Hinge forward from your hips without rounding your lower back. Rest your belly and chest on the pillows, and drop your forehead.
Stay for as long as you’d like. If it’s hard to breathe with your forehead down, turn your head to one side, later turning it to the other side.

Tip: Even if you’re very flexible and can fold your whole torso over your legs, do the supported version, so you can hold the pose longer.

Mitra Malek, a former Yoga Journal editor, has taught yoga regularly since 2006. Connect with her at mitramalek.com.