The most effective yoga poses for sleeping and waking

We’ve all had nights when we’ve counted sheep to no avail. We’ve all had mornings when we’re barely able to part our sleep-heavy bodies from the comfort of the duvet. Difficulties falling asleep and waking up are common, but various scientific studies have shown that practising yoga poses before bed or when you first get up can have a huge, positive impact on the quality of your sleep, your levels of alertness and your overall physical and mental wellbeing.

Concentrating on this low-impact form of exercise has been proven to affect brainwave activity, leading to reduced anxiety and improved cognitive performance. Practised before going to bed, the steady breathing and increased self-awareness which go hand in hand with yoga help relax the mind and muscles, giving a brain over-stimulated by technology and stress the space to wind down naturally in preparation for a good night’s sleep. A few yoga poses in the morning can also help set you up for the day ahead, giving you that much-needed energy boost and helping you regain your sense of focus when you’re fresh from sleep.

So here are some of the best yoga poses to help you wind down in the evening and kick-start the new day.

Sweet Dreams: Five of the Best Yoga Positions to Try Before Bed

Balasana (Child’s Pose) — This is the well-known ‘resting pose’. Simply kneel down and fold your torso over your knees with your arms extended in front of you. Concentrate on breathing deeply as you rest your forehead on the ground.

Viparita Karani (Legs on the Wall Pose) — Exactly as it says on the tin, just lie on your back with your bottom against the wall and your legs upright against it, then close your eyes and try to stay in position for five minutes.

Uttanasana (Easy Forward Bend) — Stand with your feet six inches apart then slowly fold your torso towards the ground, bending your arms to touch your hands to opposite elbows.

Ardha Matsyendrasana (Seated Spinal Twist) — Sit upright with legs outstretched then bring one leg up and fold it across your other leg, holding it in place with your opposing arm. Gently twist your spine and torso the opposite way, breathing deeply as you do so. Repeat with the other leg.

Savasana (Corpse Pose) — Finally, prepare your body for sleep with this simple pose which could even be done once you’re already tucked up in bed. Simply lie flat on your back with your arms extended close to your sides and stay perfectly still for five minutes whilst concentrating on deep, gentle breathing.

Rise and Shine: Five of the Best Yoga Positions to Wake Up With

Surya Namaskara (Half Sun Salutation) — Stand with your feet together and hands touching in a ‘praying’ gesture. Gently raise your hands above your head and bow into a forward bend, breathing in deeply and as you do so. Now raise your torso half way up and place your hands on your shins. As you gently exhale, fold forward again and then on the next inhale, sweep your arms back up and bring your hands back together in prayer. Repeat the sequence four or five times.

Utthita Trikonasana (Triangle Pose) — From a standing position, extend one leg in front of you with the knee straight. Extend the arm on the same side down so that it touches the floor beside your leg, then raise the other arm above your head and turn your face upwards to look at it. Breathe deeply five times, then repeat with the other leg.

Utkatasana (Chair Pose) — Stand with your feet together and bend the lower body down as though you were sitting on an invisible chair, then gently raise your arms above your head and expand your chest and torso, breathing deeply.

Salabhasana (Locust Pose) — Lie on your tummy with your arms extended palms-down in front of you. Gently raise your arms, legs, chest and head off the floor and stay in this position for the count of five deep breaths before relaxing. Repeat four or five times.

Setu Bandha Sarvangasana (Bridge Pose) — Lie on your back with your arms palms-down at your side and knees half bent, feet flat on the floor. Gradually raise your hips and spine off the ground and stay in position for the count of five breaths before lowering yourself back down and repeating four or five times.