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!
Pillow Puppy Pose | 5 breaths
- Place two pillows about 3 feet apart.
- Kneel on one pillow, then walk your hands forward to rest your forearms on the other pillow.
- Lower your chest and forehead down towards the ground to stretch your shoulders and back.
- Rest in this position for 5 deep breaths.
Pillow Supported Child’s Pose | 10 breaths
- Stack two pillows together.
- Get into a kneeling position with your knees wide apart and feet together.
- Place the stacked pillows longways underneath your belly as you lay your upper body on them.
- Make sure your head is supported, then turn your cheek to the side to find a restful position.
- Rest your arms on the ground beside the pillows.
- Hold this pose for 10 deep breaths.
Supine Twist with Knee Support | 5 breaths per side
- Lie on your back.
- Place two stacked pillows to the left side of your hips.
- Lift your right knee up to hip height, guiding it across your midline to rest on the pillows to your left.
- Position your arms in “cactus” position, letting them rest above your head with palms facing up.
- Shift your hips as much as you need to get comfortable, and then rest in this position for 5 deep breaths.
- 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
- Start in a plank position with two stacked pillows just under your chest.
- Lift your right knee up to rest on the floor just below your chest.
- Relax and extend your left leg on the ground behind you.
- Rest your upper body on the pillows with your arms comfortably around them.
- Turn your head to one side to rest your cheek on the pillows.
- 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
- Start in a bridge position and slide the pillows underneath your hips.
- Rest your hips on top of the pillows and walk your feet just slightly forward to find a comfortable position.
- Roll your shoulders back and relax your neck.
- Extend your arms out long by your sides with your palms facing up.
- Hold this position for 10 deep breaths.
Pillow Supported Knee Hug | 5 deep breaths per side
- Staying in the same position with the pillows underneath your hips, extend both legs straight.
- Lift your right knee up towards your chest and gently hug it in with your hands.
- Keep your bottom leg grounded and straighter for a deeper hip flexor stretch.
- Hold this for 5 deep breaths, then repeat on the other side.
Pillow Supported Savasana | 10 deep breaths
- Sit on the ground with the stacked pillows supporting your lower back and head.
- Extend your legs long and relax to find a supported Savasana pose.
- Make sure your head is supported and roll your shoulders back and down.
- Relax your arms with palms facing up and let your feet flop out to the sides.
- Stay relaxed in this position for at least 10 deep breaths, or stay here until you drift off to sleep.
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