7 Hip and Back Stretches to Help You Sleep Faster Than Ambien

Having trouble sleeping? These seven relaxing yoga poses can help you fall into a restful sleep faster than Ambien.

If you struggle with restless nights, you might be tempted to pop a pill to help quiet your mind. But before you resort to that, consider trying these simple and effective yoga poses instead.

Rather than going straight from internet browsing or a stimulating TV show to the bed, take 10 minutes of your night to focus on positioning your body in rest-inducing poses and slow, deep, meaningful breaths.

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You can do these poses either on a mat or right in bed with your pillows, just in case you happen to fall asleep during the deep breathing. It’s a great way to rest and relax your body after a stressful day!

So put on your jammies, grab two of your favorite pillows, and set the mood for sleepy time with dim lights and soft music.

Note: If you find a favorite pose, feel free to hold it longer than the recommendation. It’s totally okay if you fall asleep halfway through – in fact, that’s the point!

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Pillow Puppy Pose | 5 breaths

1. Place two pillows about 3 feet apart.
2. Kneel on one pillow, then walk your hands forward to rest your forearms on the other pillow.
3. Lower your chest and forehead down towards the ground to stretch your shoulders and back.
4. Rest in this position for 5 deep breaths.

Pillow Supported Child’s Pose | 10 breaths

1. Stack two pillows together.
2. Get into a kneeling position with your knees wide apart and feet together.
3. Place the stacked pillows longways underneath your belly as you lay your upper body on them.
4. Make sure your head is supported, then turn your cheek to the side to find a restful position.
5. Rest your arms on the ground beside the pillows.
6. Hold this pose for 10 deep breaths.

Supine Twist with Knee Support | 5 breaths per side

1. Lie on your back.
2. Place two stacked pillows to the left side of your hips.
3. Lift your right knee up to hip height, guiding it across your midline to rest on the pillows to your left.
4. Position your arms in “cactus” position, letting them rest above your head with palms facing up.
5. Shift your hips as much as you need to get comfortable, and then rest in this position for 5 deep breaths.
6. Move the pillow to the other side and repeat with your left knee resting on your right side.

Pillow Supported Pigeon | 5 breaths per side

1. Start in a plank position with two stacked pillows just under your chest.
2. Lift your right knee up to rest on the floor just below your chest.
3. Relax and extend your left leg on the ground behind you.
4. Rest your upper body on the pillows with your arms comfortably around them.
5. Turn your head to one side to rest your cheek on the pillows.
6. Hold this position for 5 deep breaths, then switch knees and repeat on the other side, resting the alternate cheek on the pillow.

Pillow Supported Bridge | 10 deep breaths

1. Start in a bridge position and slide the pillows underneath your hips.
2. Rest your hips on top of the pillows and walk your feet just slightly forward to find a comfortable position.
3. Roll your shoulders back and relax your neck.
4. Extend your arms out long by your sides with your palms facing up.
5. Hold this position for 10 deep breaths.

Pillow Supported Knee Hug | 5 deep breaths per side

1. Staying in the same position with the pillows underneath your hips, extend both legs straight.
2. Lift your right knee up towards your chest and gently hug it in with your hands.
3. Keep your bottom leg grounded and straighter for a deeper hip flexor stretch.
4. Hold this for 5 deep breaths, then repeat on the other side.

Pillow Supported Savasana | 10 deep breaths

1. Sit on the ground with the stacked pillows supporting your lower back and head.
2. Extend your legs long and relax to find a supported Savasana pose.
3. Make sure your head is supported and roll your shoulders back and down.
4. Relax your arms with palms facing up and let your feet flop out to the sides.
5. Stay relaxed in this position for at least 10 deep breaths, or stay here until you drift off to sleep.

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