5 Yoga Poses for Peaceful Sleep
Tap into the science of yoga to get the rest you crave
Getting eight hours of undisturbed sleep can be challenging, but when you add the stressors associated with a seemingly never-ending pandemic to the mix, it can be nearly impossible to wake up feeling refreshed.
As a former scientist and newly minted yoga practitioner, I’m fascinated by the science of yoga. You’re likely aware of the plethora of mental health benefits of yogic staples like meditation (dhyana) and breath work (pranayama), but the poses (asanas) can also support essential bodily processes like digestion, reproduction and sleep.
Known as the “rest and digest” system, the parasympathetic nervous system conserves energy by slowing the heart rate and promoting digestion within our intestines. Most of the system’s information is transmitted through the vagus nerve, which runs from the base of the brain down the spine to the heart, lungs and intestines. Because the vagus nerve comprises nearly 90% of the neurons that send sensory information toward the brain, its activity is essential to regulating your ability to calm your mind and get a good night’s sleep.
Start your bedtime routine a little earlier tonight by practicing these five yoga poses before you climb under the covers. By activating your vagus nerve through a series of folds and gentle twists, this sequence can help stimulate your parasympathetic system and allow your body and mind to get the rest they crave.
1. Child’s pose (balasana)
This resting pose stretches the spine and brings light pressure to the forehead, allowing the heart rate to slow as you turn your attention inward.
Kneel on a yoga mat or any soft surface. Bring your big toes together, separate your knees slightly wider than your hips, and fold forward between your legs.
Either rest your arms alongside your body, palms face-up, or stretch your arms away from your head, crawling your fingertips along the floor.
If it’s comfortable to do so, rest your forehead lightly on the ground and close your eyes.
Remain in this pose for up to five minutes as you slowly breathe in and out of your nose.
To release, slowly walk your hands under your shoulders and gently push yourself upright.
2. West stretch (paschimottanasana)
In the ancient language Sanskrit, paschima translates to “west” and refers to the entire back of the body from the head to heels. This seated forward fold stretches the back body and helps lengthen the spine, calming the brain and relieving stress, as well as stimulates the liver and kidneys to support parasympathetic digestion.
Find your way to a seat with your legs extended in front of you.
Lean on to your right hip and use your left hand to move the muscles and flesh under your left hip directly behind you. Repeat on the other side.
Squeeze your legs together, tone your thighs, flex your feet and flare your toes. Sit up tall in your torso.
Bend your knees slightly. With a flat back, drape your torso over your thighs. Grab hold of your big toes with your first two fingers and thumbs.
Begin to straighten your legs, but only as long as you can keep a flat back and your torso and thighs remain connected.
As you inhale, stretch your chest forward and bend your elbows to the side. On your exhale, bring your elbows to toward the ground and your chin toward your shins.
Breathe gently in this pose for up to three minutes, bending your knees as much as needed to maintain a flat back.
To release, straighten your arms and lift your torso upright.
3. Reclined spinal twist (supta matsyendrasana)
Twists are thought to cleanse the body because they squeeze and stretch the entire contents of the torso, including the spine, organs, glands and nerves. This relaxed, gentle twist will help to activate your parasympathetic nervous system, allowing you to relax and prepare for a restful slumber. The reclined (supta) position removes much of the effort out of this pose, allowing the weight of the limbs to help rejuvenate the spine.
Lie down on your back with your legs outstretched and your arms alongside your torso. If you feel any tension in your neck or shoulders, prop your head on a pillow.
Bend your right knee toward your torso. Place your left hand on the outside of your right knee and take your right arm off to the side, making a 90-degree angle with your bicep and forearm.
Inhale. On your exhale, use your left hand to gently guide your right knee across your body to the left. Don’t force your knee towards the ground, but simply use the weight of your arm and leg to do all the work.
Instead of completely rolling to your left side, anchor your right shoulder, ribs and pelvis down to the floor.
Look at the ceiling or take your gaze off to the right. Breathe into this pose for two to three minutes.
To release, roll back onto your right hip and straighten your right leg. Repeat on the second side.
4. Legs up the wall (viparita karani)
Because we spend a great deal of time bearing weight in our feet and ankles, this inverted (viparita) restorative pose can help relieve pressure by recirculating blood flow. As the blood moves away from the feet and toward the upper body, this effortless pose helps to rejuvenate your mind and spirit after a long day.
Find an empty space on a wall or door.
Sit down about six inches from the wall facing sideways. Swing your legs up the wall as you come to lying on your back. Shift your sit bones as close as you can to the wall, so long as your hamstrings — the muscles down the back of your legs — are happy to accommodate.
Separate your legs as wide as your hips and strengthen them enough to be able to hold them up the wall.
Rest your hands either somewhere on your torso that brings you comfort or place them out to the sides of your body, palms face-up.
Gently close your eyes, breathe deeply through your nose, and feel relaxation wash over you as you hold this pose for anywhere from five to 15 minutes.
To release, bend your knees and roll to the side. Push your way back up to a comfortable seat.
5. Corpse pose (savasana)
Often found at the end of a yoga class, savasana is about complete relaxation — a sensation that can often be difficult to find. As you begin to incorporate this pose into your daily bedtime routine, you might be able to release all physical and emotional tension from your body and find a more restful night’s sleep.
Lie down on your back. Let your arms and legs splay out to the sides as your palms point up and feet turn out slightly.
You might choose to place a towel over your eyes to block any light or place a weighted blanket on your hips to settle the pelvis. You can also prop your head up with a pillow to relax the neck and slide a rolled blanket under your knees to release tension in your low back.
Take a deep inhale through your nose and audibly sigh it out through your mouth. Take another deep breath in and gently push it out through your nose. Continue breathing like this, finding a state of calm and serenity for five to 10 minutes.
When you decide to come out of this pose, start by taking two to three deep breaths. Bring small movements back to your fingers and toes until you find a full body stretch.
Bend your knees and gently roll to your right side, letting yourself settle for a moment. Using just your arms, press your way back to a comfortable sitting position.
After you finish this sequence, take a moment to notice your breath and state of mind. You might notice your mood has shifted since you first came into child’s pose, or perhaps your breathing is steadier and fuller.
These immediate shifts in your mental and physical state will soon translate into a more restful night’s sleep, all thanks to the combination of science and gentle movement.
