Trying these yoga poses can calm your mind, unwind your body and help you get a good night’s rest. If you struggle with sleep and nothing has helped — not even melatonin or its alternatives — you may want to give yoga a try. By practicing gentle poses before bed, you can aid your mind and body in relaxing and preparing for sleep. The best part is that, aside from a yoga mat, you don’t need to buy any supplements or extra devices to see if these moves can help you catch some Zs. To determine which yoga poses are most beneficial for sleep, we consulted with a yoga teacher engaging in yoga may lead to reduced levels of cortisol, the hormone associated with stress. The extent of cortisol reduction may vary depending on factors such as the frequency and intensity of yoga practice. Additionally, some studies have shown promising results regarding yoga’s impact on depression symptoms. Yoga can complement traditional treatment approaches and promote overall well-being. So, what does this mean for your sleep? Well, cortisol levels have a significant influence on sleep patterns. Higher cortisol levels are often associated with difficulty falling asleep and staying asleep. A study conducted in 2019 found that incorporating yoga into one’s routine can positively affect insomnia symptoms Supported goddess pose This gentle hip-opener is a perfect way to unwind and relax. Having a deep fold in the legs can help with digestion, and letting the body settle heavy to the floor is a great way to release any lingering holds from your day Come to a seated position with your legs out in front of you. Bring the soles of your feet together, with your knees butterflied open, and use two pillows (one under each thigh/knee) as support. Recline the torso back onto the floor; feel free to use a folded blanket underneath the back of the head. Place hands on the belly or open the arms out to the side. Cover the eyes if you’d like, and stay for three to five minutes Butterfly pose From a seated position, straighten your posture and press the bottom of both your feet together. Placing your hands on your feet, attempt to press your hips as low as you can to the ground. The lower you go, the bigger the stretch. If you are looking for more of a challenge, move your feet closer to your body. Bridge pose Start by lying down on your back, legs and arms stretched out and on the ground. Take a deep breath, raise your core off the ground and shift your arms closer to your body to balance. Your knees should be at a 90-degree angle. Your hands can lie flat, or you can bring them together underneath your core.
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