5 Yoga Poses for Better Sleep

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Posted January 23, 2014 by Vivian Doan in Life After Five
tired girl

With our constant connection to the world through our phones, computers and tablets, it’s hard to fully disconnect and shut off our minds. You’ve probably found yourself replying to emails at all hours of the day, everyday, and like most of us, you’re likely guilty of refreshing your inbox when you wake up randomly in the middle of the night. Although it may seem as if you are being a good employee and working harder, the reality is – you aren’t getting enough sleep and it’s affecting your work.

Studies show that sleep deprivation results in reduced capacity of attention and concentration, therefore making it difficult to make good decisions. In addition, it is important to get quality sleep to process and learn new skills. If you need help winding down and sleeping, slip into your PJs, turn down the lights and try these yoga poses tonight.

 5 Yoga Poses to Relax Your Body and Mind for Better Sleep:

  • Easy Forward Bend: Sit in a cross-legged position on your bed and exhale as you gently bend forward at your hips. Extend your arms out straight in front of you and rest your forehead on the bed. Breathe gently and feel the stretch in your hips and entire back
  • Seated Twist: Sit up tall in your seated position, exhale and twist to the right – placing your left hand on your right knee and right hand on the bed behind your tailbone. Let your gaze follow you and look over your right shoulder. Breathe deeply, return to center and then switch sides. 
  • Legs Up The Wall: Sit facing a wall or your headboard with your butt about 6 inches away. Lie back and extend your legs vertically up the wall, resting your arms by your sides with your palms facing up. Breathe gently and relax. (If this is too intense for your hamstrings, move your butt farther away from the wall)
  • Reclining Bound Angle: Lie on your back with your knees bent and feet flat on the floor. Slowly let your knees fall open, floating towards the ground to form a diamond shape as you bring the soles of your feet together. Place your arms by your sides with your palms facing up or you can place one hand on your heart and the other on your stomach.
  • Happy Baby: Lie on your back, bend your knees and bring them towards your chest. Hold onto your feet or backs of your thighs and gently pull your legs towards the floor. Breathe and hold still or softly rock side to side.


About the Author

Vivian Doan

Vivian Doan is a globetrotting foodie that balances her endless appetite with fitness and a healthy lifestyle. She is a certified yoga teacher, personal trainer (NASM), former Bar Method instructor, and certified in TRX Suspension Training and INSANITY. She graduated from the University of California, San Diego and completed her Masters at the University of Manchester, United Kingdom. Originally from Southern California, Vivian is currently anchored in New York City as a Public Relations & Marketing Consultant for lifestyle brands.

One Comment


  1.  

    I love your suggestions, Vivian. Especially reclining bound angle. With just the right bolster support, blocks under my knees, and an eye pillow, I could fall asleep in this pose in about 2 seconds. Ahhh, the gifts of relaxing yoga poses! Thanks so much posting.





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