8 best yoga for better sleep


Hey guys, how are you doing? Are you worried about not getting better sleep? Do you want to sleep peacefully? As everyone knows that for a healthy body and for a fresh mind you have to take a better sleep.

So, if you want to get a night of better sleep then be with us.

We are here with an article that will tell you about the 8 best yoga for better sleep. Doing all these yoga 10 minutes before you go to sleep will help you a lot.

Without wasting much of your time let’s get on our article that is 8 best yoga for better sleep. So, let’s started.

8 Yoga for Better sleep

Here is the list of 8 yoga for better sleep.

Lizard Pose

yoga for better sleep

1 of 8 from the list of 8 yoga for better sleep.

Lizard pose or Utthan Pristhasana is an asana in modern yoga exercises. lizard pose is a yoga that will help you to open up your hips.

The names come from the Sanskrit word Utthan which means to stretch out and Pristha which means the page of a book and asana which means pose

This pose depends on how flexible you are.

How to do it?

  • Be in downward facing dog position
  • Now inhale slowly
  • Now exit hell and keep your right foot to the outside of your right hand.
  • Keep in mind that the food comes all the way to the front of your mat so that your toes should be in the line with your fingers.
  • bend your knees at a 90-degree angle and stack above the
  • Now inhale and bring your elbows to the floor with your forearms flat on your mat.
  • Now spread your palm on the floor
  • Now exhale and press your left heels to keep your left leg active.
  • Keeping that position for 30 to 40 seconds.
  • Then release and come back to your original position
  • This was a complete one round.
  • now repeat this but make sure you have to change your legs, i.e, your left leg should come forward.

Benefits of lizard pose

  • It’s touch your hamstring hip flexor and quadriceps
  • It opens the hip
  • It strengthen the leg muscle.

Locust Pose

yoga for better sleep

2 of 8 from the list of 8 yoga for better sleep.

Locust poses for salabhasana is apron back bending asanas in modern yoga as exercise. This pose is also known as the grasshopper pose.

The name comes from the Sanskrit word shalabh which means Grasshopper or locust and asana which means pose.

The pose comes in Bikram yoga asanas and has three stages.

The variation includes ardha salabhasana and purna Salabhasana.

How to do it?

  • Lying on your stomach on a yoga mat with your arms at your sides.
  • Extend your legs straight behind you.
  • Don’t throw your heels inward or outward
  • Inhale and reassure head to look forward.
  • Now exhale and lift your chest and your arms
  • Mauke per alongside your body with your palm facing down.
  • Now lift you up and spine and Reach your arms back toward your feet
  • Now you can use your inner thigh to lift your legs up to the ceiling
  • Reach your back through the walls of your feet
  • Now keep your chest lifted as you will run across your collar bones
  • Now breath normally
  • Stay in this position for 1 minute then and relax.
  • Repeat this process again and do this two to three times.

Benefits of locust yoga pose

  • It strengthens the muscle of the spine
  • Its strengthen the buttock and backs of the arm and legs
  • It status the soldier’s chest belly and thigh
  • It improves the posture
  • It stimulates abdominal organs
  • It helps in relieving stress.

Leg up the wall

3 of 8 from the list of 8 yoga for better sleep.

legs up the wall pose or viparita Karani is both an asana and a mudra in hatha yoga in modern yoga as exercise.

It is a commonly fully supported post using a wall.

the name comes from the Sanskrit word viparita which means inverted or reversed and Karani which means a particular type of practice.

How to do it?

  • Sit in a space near a wall.
  • So that your friends are on the floor sprain in front of you and the left side of your body is touching the wall
  • The eggs l a lie on your back
  • Make sure that the back of your leg press against the wall
  • Keep your teeth face upward
  • keep in mind that you should keep your buttock a little away from the wall
  • Now keep your back and head resting on the floor and form a 90-degree between your upper body and the lower body
  • Now close your eyes and breathe normally
  • Holding this position for at least four to five minutes and then release.
  • This was one round 2 this pose for at least 2 rounds.

Benefits of leg up the wall Pose

  • It helps to relax your body
  • It relieves a mild backache
  • It helps to relieve anxiety
  • Helps in relieving urinary disorder

Child Pose

yoga for better sleep

4 of 8 from the list of 8 yoga for better sleep.

Child Pose or Balasana is a kneeling asana in modern yoga as exercise. Balasana is a counter asana for various yoga poses. If necessary, and during pregnancy, the knees may be extended. The arms can be stretched forward in front of the head.

The origin of the name of this pose is from the Sanskrit word “Bala” which means “Child” and “Asana” which means “Pose”.

How to do it?

  1. For doing child pose sit on a yoga mat in Vajrasana.
  2. Now, slowly inhale and lift both hands directly above the head. Don’t touch your palms.
  3. Now, slowly exhale and bend forward.

(Note: – Careful while doing this as you have to bend from the hip joint, not from the waist joint.)

  1. Keep leaning forward until your palms touch the ground.
  2. Now, hold your head on the ground.
  3. Now, you are completely in child pose or we say Balasana. Now you have to relax your body and have to inhale deeply and exhale.
  4. Combine the fingers of both hands as between them you have to support him by keeping the head.
  5. Now, put your head between your hands.

Be in this pose for 30 sec to 5 min then slowly release. This is the first round you have to do 3 to 4 rounds.

Benefits of Child Pose

  • This yoga pose helps to stretches the hips, thigh, and ankles.
  • This yoga pose is very beneficial for those who have back pain.
  • It relieves back and neck pains.
  • It also helps in improving sex posture.

Standing forward bend

yoga for better sleep

5 of 8 from the list of 8 yoga for better sleep.

Uttanasana or Standing forward bend is a standing forward bending asana in modern yoga as exercise.

The name comes from the Sanskrit word Uttana which means Stretch and asana which means posture or pose. The pose is entered from the standing position of Tadasana.

How to do it?

How to do?

  • Stand in tadasana
  • Now, Inhale and then lift your arms up
  • Keep your biceps close to your ears.
  • Now bend forward from the waist
  • keep your spine straight
  • When you exhale completely then bring your hand on the floor beside the feet.

Note:- If necessary you may bend your knees to touch the floor with your palm.

Benefits of Standing Forward Bend


  • It stretches all the muscles of the back of the body.
  • Good to reduce hair loss.
  • It tones the abdominal organs.
  • It energizes the brain.
  • Increase blood supply.

Seated forward bend

yoga for better sleep

6 of 8 from the list of 8 yoga for better sleep.

Seated Forward Bend or Paschimottanasana is a seated forward bending asana in hatha yoga and modern yoga as exercise.

This pose is done from Dandasana by bending forward from the hips without straining and grasping the feet or lower legs.

The origin of the name of this pose is from the Sanskrit Word “Paschima” which means “back of the body”, “Uttana” which means “intense straight” or “straight”, “Asana” which means “Posture”

How to do it?

How to do?

  • Sit on the floor with your legs facing forward, feet together.
  • keep in mind your back should be straight and perpendicular to the floor.
  • Place your hands on your knees.
  • Now, give your body rest. As you exhale, slowly bend forward from the hips, while simultaneously moving your hands toward the feet.
  • Keep your big toes with feet and limbs, if possible. if you cant do this then keep any part of your heel, ankles, or feet below the knees.
  • Maintain this pose and breathe normally while relaxing your back and leg muscles to stretch them gently.
  • Bend your elbows and try to gently move your trunk closer to the legs, make sure that your legs are straight.
  • Try to touch your forehead to your knees without bending the legs.
  • Try to maintain this position for 30-40 seconds while breathing normally.
  • Then come back to the normal position.

Benefits of Seated forward Bend


  • It Calms the brain and helps relieve stress and mild depression.
  • It helps to Stretches the spine, shoulders, hamstrings.
  • It Stimulates the liver, kidneys, ovaries, and uterus.
  • Improves digestion.
  • Helps relieve the symptoms of menopause and menstrual discomfort.
  • It soothes headaches and anxiety and reduces fatigue.

Corpse Pose

yoga for better sleep

7 of 8 from the list of 8 yoga for better sleep.

Corpse Pose/ savasana/ Mrtasana is a hatha yoga asana and modern yoga asana as exercise. This yoga is done for relaxation at the end of the yoga session. This is the usual yoga pose for the practice of yoga Nidra (sleeping yoga pose) meditation. In this yoga, you have to lie on the ground only.

How to do it?

  1. Lie on your back on the yoga mat. Make sure that no one disturbs you while doing asana. You take comfort without any problem. But do not use any pillow cushion. Best of all, you lie on a hard surface
  2. Now, close your eyes.
  3. Separate both legs carefully and make sure that you are completely relaxed and both your toes are bent towards the side.
  4. Your hands should be with your body but keep the palms open but upward slightly away.
  5. Now slowly start paying attention to every part of the body, start with the toe. When you start doing this, then slow down the speed of breathing, slowly you will go into deep meditation. When you feel laziness and yawning then increase your breathing rate. (Note: – you never sleep while doing savasana or corpse pose.)
  6. Keep breath rate slow but deep, it will slowly start relaxing you completely. Mind you that when you are breathing, it is spreading throughout the body, you are becoming more and more energetic but when you Leave the breath, the body is becoming calm, your focus will be only on yourself and your body, forget all other work, surrender in front of this state and enjoy, but notice that you do not sleep.
  7. After 10:12 minutes, when your body completely relaxes and starts feeling new freshness, then turn aside and keep both eyes closed for 1 minute. Then sit in the same position after that slowly get up and then sit down but don’t open your eyes.
  8. Take some deep breaths and take stock of the environment going on before opening your eyes, then slowly open your eyes.

Benefits of Corpse Pose

  • This yoga is helpful for lowering blood pressure.
  • This yoga helps in relieving stress and mild depression.
  • It Relaxes the body too.
  • It helps in reducing headaches, insomnia, and fatigue.
  • It calms the brain also.

Easy Pose

yoga for better sleep

8 of 8 from the list of 8 yoga for better sleep.

Easy pose or Sukhasana is a simple cross-legged sitting asana in hatha yoga, Sometimes used for meditation in both Buddhism and Hinduism.

The name comes from the Sanskrit word Sukha which means Pleasure and asana which means Pose.

How to do it?

yoga for kids

  • Sit on the floor
  • Cross your right calf in front of the left, so that the feet of the knees pile up.
  • Stay directly above the sitting bones, so that the bowl of the pelvis is straight, neither forward nor back
  • Hold your knees with your hand
  • Use your arms to stretch the length of the spine forward and upward
  • Drag your navel toward the sacrum and the sacrum towards the thoracic spine
  • Maintain this active and raised spine and bend the palms towards the ceiling, pulling the arms back until the top of the upper arms corresponds to the body.
  • To raise and open the chest, press the spine firmly with seated bones to increase any volume
  • Maintain a soft and steady gaze
  • Do for 10 to 15 minutes, then switch your legs

Benefits of Sukhasana

yoga for kids

  • It helps to open hips
  • It stretches the knees and ankles
  • It helps to strengthen the back
  • It calms the mind
  • It reduces stress and anxiety
  • It is the yoga to increase focus and concentration

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