8 yoga poses to sleep better than ever

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I often have trouble falling asleep at night because my mind is still racing from the day and worrying about the next. However, I know I am not alone and fortunately there are many tricks that can help me at bedtime (like reading, drinking a hot cup of herbal tea either keep a diary). But if those tips are not enough and I still have trouble getting some sleep, I will practice some yoga Pose to try to fall asleep.

For more natural ways to sleep better, try these seven sleep aids for insomniaor check out our Sleep tips from CNET wellness editors.

How yoga can help you sleep

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Yoga, like any exercise, can help your mind release stress and decompress from the day. Studies have found that those who practice yoga may have lower levels of cortisol, the stress hormone. The same results concluded that yoga had a similar effect on depression as antidepressants.

What does this mean for your dream? Good, Cortisol levels have been found to have a direct relationship with sleep.. It is often more difficult to fall asleep with high levels of cortisol in the bloodstream. A 2019 study discovered that the practice of yoga had a positive effect on the treatment and improvement of insomnia.

The Eight Best Yoga Poses to Do Before Bed

Woman in child's pose on bedroom floor

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These poses are for any level of experience and easy enough for beginner yogis. As you move between these poses, remember to pay attention to your breathing and where you feel the most tension in your body. Breathe and try to relax if you feel any discomfort. Perform these poses for about 20 to 30 minutes before going to bed.

Read more: The best yoga mats for 2023

Cat-cow pose

To get into this pose, start on your hands and knees. Your hands should be shoulder-width apart and your knees should be below your hips. Breathe deeply and tilt your head toward the ceiling while lifting your pelvis; this should imitate a “cow”. Then, as you exhale, arch your back and lower your head and pelvis like a “cat.” You can repeat these two movements several times before continuing.

forward fold

This pose is as easy as standing up straight and bending over to reach your toes. If you can, place your hands on the floor. If you can’t touch your toes, you can bend half forward and grab underneath your knees. Are you looking for a challenge? Try to reach your ankles and hold them. Make sure your back is straight and breathe deeply.

Bridge Pose

Start by lying on your back, with your legs and arms stretched and resting on the floor. Breathe deeply, lift your core off the floor, and bring your arms closer to your body for balance. Your knees should be at a 90-degree angle. Your hands can be flat or you can clasp them together under your core.

happy baby

An easy pose to do after Bridge: Start this pose on your back. Raise your legs up to the ceiling and extend them slightly beyond your shoulders (or as far as you can reach). Then, grab the outside of your feet with both hands. Gently move left and right to relieve tension in your lower back.

Legs up the wall

You will need to clear a space next to a wall for this pose. Facing the wall, lie on your back and raise your legs or raise your hips with your arms. Your hips may be against the wall or slightly away. Once you are in a comfortable place and feel like you can maintain your balance, stretch your arms out to your side. This position is ideal for de-stressing and improving your circulation.

child’s posture

You can begin this pose by kneeling or getting on your hands and knees. Tuck your feet under your hips and bring your head toward the floor. Extend your hands in front of you, stretching your twist. The further you go, the better the stretch will be for you.

seated twist

If you are coming out of Child’s Pose for the next one, sit up and extend your legs in front of you. Cross one leg over the other, pulling the heel of the crossed leg toward the outside of your thigh. With the opposite arm, cross the body and turn, pushing the raised knee with the elbow. Spin and breathe. Repeat with the other side before continuing.

butterfly pose

From a sitting position, straighten your posture and bring the soles of both feet together. Placing your hands on your feet, try to press your hips as much as you can into the floor. The lower you go, the greater the stretch. If you’re looking for a bigger challenge, bring your feet closer to your body.



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