Yoga Poses to Help You Sleep

A lot of people have trouble sleeping. If you’re one of them, you’ve probably tried a few things already, so I’ll just say yoga is worth adding to the list. It won’t fix everything. What it can do is help you calm down and let go of the day, and that can make it easier to fall asleep and wake up feeling rested.

Here are two poses and one breathing exercise I like before bed.

Legs-Up-the-Wall

Lie on your back and put your legs straight up against the wall, so your body makes an L. Let your arms rest by your sides and close your eyes. Stay there as long as it feels good. It can help your circulation, and it’s an easy pose to settle into when your mind is still going a mile a minute.

Child’s Pose

Start on your hands and knees. Sit your hips back toward your heels and reach your arms out in front of you. Rest your forehead on the mat and breathe deeply. This one is good for letting go of tension in your back, neck, and shoulders. If you’ve been hunched over a desk all day, you’ll feel it.

Alternate Nostril Breathing

Breathing exercises, which yoga calls pranayama, are worth trying too. This one is called Nadi Shodhana. Use your fingers to close one nostril while you breathe in and out through the other, then switch sides, and keep going back and forth. It feels a little silly the first time. It can also be very calming.

You don’t need a full practice at bedtime. One or two of these, in your pajamas, is plenty.