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10 Yoga Poses For Better Sleep

Perhaps you have heard things about yoga here and there, or maybe you are an experienced practitioner. Whatever stage you’re at, this 5,000-year-old mind-body discipline continually offers something new. Since yoga’s peak in popularity in the 1960s, science has begun paying closer attention to its benefits, such as:

  • Can support stress management
  • Improves flexibility and balance
  • Could promote sleep quality 

Yoga for Better Sleep Support

Between 50-70 million Americans of all ages see their lives disrupted in some way due to a sleeping disorder. Perhaps it is due to an illness, work or school schedule, lifestyle choices, or a host of other possibilities. Of those people, 11% reported not being able to sleep enough, every night. (2)

A series of complications can come from sleep deprivation, like high blood pressure, weight gain, mood changes, risk of heart disease, memory issues, and more. 

However, many Americans are seeking support in alternative approaches. One survey conducted in the United States, revealed that 85% of Americans use organic products to better their wellbeing. Plus, 55% said that yoga helps them to sleep better. (3)

Yoga Poses for Better Sleep Support

If you, like many people, have difficulty falling asleep or sleeping through the night, try these yoga poses to get a well-deserved good night’s rest. 

Siddhasana (Perfect Pose)

This relatively-easy sitting pose can bring plenty of benefits. From improving your posture, opening your hips and chest, to calming your autonomic rhythms, to inducing better sleep support.

How to do it: 

  • Sit down, legs stretch out in front of you, lengthening the spine upward.
  • Bend the left leg at the knee, then the right, coming into a near-cross-legged position. Ankles should be one on top of the other one.
  • Lengthening your spine upward, rest the hands on your knees (use a cushion if needed).
  • Close your eyes and become aware of your breathing.

Paschimottanasana (Seated Forward Bend)

This seated forward bend could help you to achieve better sleep support as well as calming your brain, relieving stress, improving digestion, and stretching your hamstrings too.

How to do it: 

  • Sit on the floor, legs outstretched, elongate the spine upward. 
  • Inhale, bring arms up towards the ceiling.
  • Exhale, and fold forward, maintaining a straight back, reaching towards your feet. 
  • If you can, hold the top/side of your feet or ankles (you can use a strap on your feet to help you reach forward).
  • Inhale, look forward, lengthening your spine over your legs.
  • Exhale, and stay there. In every exhalation try to deepen the stretch just a little. Eventually your belly may touch your thighs.
  • After 5 breaths, come up in an exhalation. 

Balasana (Child’s Pose)

Find better sleep support with Child Pose while also relieving lower back and neck pain. 

How to do it: 

  • Come to your hands and knees on the mat. Bring hips back to heels.
  • Spread your knees wide, maybe as wide as the mat, big toes touching.
  • Fold forward, bringing your forehead toward the mat while keeping hips by heels.
  • You can keep the arms outstretched, or bring them to your sides, whichever feels more comfortable for you.
  • Stay as long as you like while focusing on your breath. 

Salabhasana (Locust Pose)

Locust Pose can increase the strength and flexibility of the spine. Also, it stimulates the parasympathetic nervous system.  

How to do it:

  • Lower to your belly on the mat.
  • Clasp your hands behind your back, and press the tops of your feet on the mat.
  • Inhale, lift your chest off the mat and clasped hands off your back. Look forward. Stay for a couple of breaths.
  • Exhale, come down and rest, bringing your arms to your sides.

Uttanasana (Standing Forward Bend) 

This pose stretches the calves, hamstrings, and hips. It soothes the nerves by calming the mind, and may help reduce depression, anxiety, and fatigue too. 

How to do it: 

  • Begin standing, feet hip-width apart. 
  • Exhale, bend forward. You can slightly bend the knees.
  • Hang forward and hold opposite elbows. Let your spine lengthen with each exhale. 
  • Stay for a few breaths.
  • Release the arms and come up slowly in the next inhalation.

Supta Padangusthasana (Reclining Big Toe Pose)

Also called Reclining Hand-to-Big-Toe Pose, it is believed to stimulate the prostate gland. It can relieve sciatica and menstrual discomfort too. Also, it helps strengthen the knees.

How to do it:

  • Begin lying on your back, all toes pointing straight up.
  • Inhale, bring your right leg up, heel pointing towards the ceiling.
  • Use index and middle fingers to hook the big toe, or interlace your fingers behind your right thigh. 
  • Keep the left toes pointing up, both legs strong and active. Hold the right leg for a few breaths.
  • Repeat for the left leg.

Setu Bandha Sarvangasana (Bridge Pose)

This pose has a relaxing effect on the central nervous system which may help to reduce anxiety, stress, and insomnia. It may improve blood circulation. It fortifies the back, buttocks, and hamstrings. 

How to do it:

  • Lay on your back and bend your knees. 
  • Place your heels as close as you can to your buttocks, hip-width apart. 
  • Push your feet into the ground and lift your pelvis (you can place a block under your sacrum).
  • You can clasp your hands at the small of your back, or leave them at the sides.
  • Stay for a few breaths, and come down slowly while exhaling.  
  • Repeat a few times.

Supta Baddha Konasana (Reclining Bound Angle Pose)

Also known as Reclined Goddess Pose, this one can stimulate abdominal organs such as the bladder, kidneys, prostate gland and ovaries. It stretches thighs, groins and knees. This pose may also relieve symptoms of mild depression, menstruation and menopause.

How to do it:

  • Lay on your back.
  • Bring the soles of the feet together, allowing the knees to bend and separate.
  • Leave the arms to the sides, or take them above your head and rest them on the floor.
  • Allow the inner thighs to stretch. Stay as long as you want.

Savasana (Corpse Pose)

The most loved pose at the end of any yoga class. Savasana, or Corpse Pose, is the last pose after a series of challenging postures. In Savasana, you can finally relax and let go. Savasana calms the nervous system, and reduces stress. It is perfect to ease you into a solid night of sleep.

How to do it:

  • Lie on your back. 
  • Let arms rest at your sides, allowing them to be slightly away from the body. 
  • Let your feet relax to either side.
  • Breathe, close your eyes and relax.

Viparita Karani (Legs-Up-the-Wall Pose)

You can get so many benefits by simply putting your legs up the wall! This pose facilitates venous drainage by increasing circulation. Legs up the wall relaxes the pelvic floor, and promotes whole-body relaxation which often results in better sleep support. 

How to do it:

  • Place the short end of your yoga mat against the wall.
  • Sit near a long edge of your mat, so the wall is near your right or left shoulder.  
  • Lie on your back while you send your legs up the wall.

Organic CBDa For Better Sleep 

If you are looking to get even more relaxation, try using Nesas Beyond Organic CBDa Hemp Extract in conjunction with your nighttime yoga routine. 

Nesa’s contains CBDa, which is better because it acts on key brain centers with 1000 times the potency of plain CBD.

How to do it:

  • Put yourself in a relaxing position, and place a few drops of Nesa’s Beyond Organic CBDa Hemp Extract under your tongue and hold there for several minutes before swallowing. 
  • Close your eyes. Take deep breaths. Let your mind drift
  • Enjoy yourself!


  1. Vijayaraghava A, Doreswamy V, Narasipur OS, Kunnavil R, Srinivasamurthy N. Effect of yoga practice on levels of inflammatory markers after moderate and strenuous exercise. J Clin Diagn Res. 2015;9(6):CC08-12. 
  1. Perceived insufficient rest or sleep among adults — United States, 2008. Cdc.gov. Published October 30, 2009. Accessed February 20, 2021. 
  1. Stussman BJ, Black LI, Barnes PM, Clarke TC, Nahin RL. Wellness-related use of common complementary health approaches among adults: United States, 2012. Natl Health Stat Report. 2015;(85):1-12.

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