9 Useful Yoga Posture for Better Sleep 

Many of us have trouble falling asleep, and we frequently wake up in the middle of the night to keep up on our decent sleep. Research shows that every third person in India frequently experiences sleeplessness episodes, which indicate sleep problems. Hence, Diya yoga come up with the excellent thing is that basic yoga practice can assist in controlling your sleeping habits. Yoga doesn’t always have to be a tough, cardio-regular exercise. In reality, some of its most beneficial aspects are the incredibly intricate and microscopic changes your physique undergoes during a moderate practicing yoga at home.

Lotus Pose or comfortable sitting with Deep Breathing (Padmasana or Sukhasana)

The Sanskrit term “Padma” (which signifies Lotus) is the source of the name of this transverse-leg seated meditative posture, which is known as Padmasana. It promotes relaxation and links the body’s balance and breathing techniques. You can prepare for a restful night’s sleep by soothing your brain and body in Padmasana or sukhasana by breathing shallowly, regulated inhalation.

Standing Forward Bend (Uttanasana)

Standing with your legs approximately15 cm apart, bow your shoulders toward a level surface, or try lowering your hands and grasping the other hand to the other elbow to achieve this pose. This yoga position not only helps to eliminate migraines and drowsiness but is also highly beneficial for reducing stress. You must inhale profoundly and swing slightly from sideways as you complete the Uttanasana. It helps if you extend your thighs as far as necessary to reduce pressure. The stiffness in the lower body will continue to ease up with time.

Legs Up The Wall Pose (Viparita Karani)

This easy-to-do-but-powerful stance, done vs. a structure, amazingly promotes nighttime sleep and stress reduction. Again for optimal outcomes, it is recommended to hold the stance for up to five minutes while keeping your eyes closed and, if necessary, using a relaxing eye cushion. When the knees are upright, the blood can return to the heart quickly. There is a relaxing element to this yoga stance.

Reclining Butterfly (Supta Baddha Konasana)

This stance, which is merely a modification of the fundamental butterfly pose from yoga, can help the body enter the sleeping state. You must slowly bring your legs together and stretch out your thighs in a hexagon form while resting on your spine either on your mattress or a sheet. The next step is to place one palm on your belly and the other on your chest. You must take a deep breath while seeing it enter and exit your physique. Supta Baddha Konasana helps reduce tension, migraines, and tiredness while calming the body and brain. It is performed while lying down and is identical to the Butterfly stance.

Hero pose (Virasana)

Your thighs and feet will be softly extended in the hero pose, in which you start in a pleasant sitting position with your hips lying on your feet and the soles of your feet on the ground.

By allowing greasing liquid to fill certain regions, this pose prevents damage, eliminates any small pain you may be experiencing, and help them happy extra flexible, pleasant, and agreeable without needing any movements.

Utilize this chance to stretch your spine, expand your chest, and develop a relaxing breathing technique. Take a few long breathings to lower your pulse rate and free your head.

Humming pranayama(Bhramari panayama)

Hero pose, is a perfect pose to do the bhramari pranayama,  however if you feel uncomfortable you can choose any comfortable pose to sit with closes eyes. You can start humming in this pose., This practice calm down the mind, stops the thought process from its daily routine, gives a peaceful feeling. Do it for atleast 3 minitus

Child’s Pose (Balasana)

Put your torso over your knees and lower your pelvis back to the countertop. Your thighs are at the proper distance away for you to feel relaxed and also be able to inhale deeply, and your big toes are contacting.

Stretch your fingers out onto you, spreading into the forearms, with your head lying on the floor or a mat. Move your face sidewards on the ground to give yourself a quick facial treatment.

This pose is typically used in Yoga as a relaxing or therapeutic stance between harder postures. It helps treat back and shoulder pain and stress in the butt and thighs. Additionally, it works wonders for soothing the brain, removing restlessness and exhaustion. It makes sense why young kids love to sleep in this manner!

Corpse Pose (Savasana)

In this position, you will assume the posture of a modest corpse, focusing your mind on your physique and breath to help you move past the anxieties from the day. You can help yourself fall asleep calmly by concentrating on your thoughts and becoming mindful. It will allow you to take your brain off the scenario causing you worry and discomfort.


Lack of sleep and increased anxiety can rapidly deteriorate. We frequently have trouble falling asleep because we are agitated and nervous, and because we can’t rest soundly, we often feel stretched the next day. All above relaxing yoga asanas help relieve stress, soothe the brain, and release stress hormones, making them an efficient and all-natural sleep supplement.

Diya Yoga has been working in the field for many years and has taught hundreds of people Yoga and meditation. Hence, know more benefits of Yoga teacher training with us and improve your life.  

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