When it’s hard to fall asleep, most of us reach for our phones and start scrolling. And while it’s an easy way to pass the time, it’s not the best way to relax the mind and fall asleep. So, the next time you’re restless in bed, get up and try one of these five yoga poses. Each one helps you unwind and ease into sleep.
Viparita Karani (Legs-up-on-the-wall)
This pose should feel comfortable, so for added support, place a soft blanket below your lower back and buttocks. If your legs feel tight, move your body slightly away from the wall. Close your eyes, cover your body with a blanket and allow your nervous system to relax.
Savasana (Corpse pose)
Savasana, or corpse pose, is a common way to end a yoga practice, and it’s also a great pose to end a long day. Lay flat on your back and let your body feel heavy. This pose supports the parasympathetic nervous system response, which helps us enter into a state of deep rest.
Chandra Bhedana (Left nostril breathing)
Pranayama, or breathing practices, are amazing ways to calm the nervous system. Did you know that when the right nostril breathing is dominant, you’re more alert? To counteract this activity, try this breathing practice. It encourages the left nostril to be dominant, and therefore, quiets the nervous system and encourages rest.
Siddhasana (Seated pose)
This meditative pose helps you quiet the mind. Just sit quietly and observe your breath. If you observe thoughts racing through your head, let them move on. When you feel yourself drifting off into sleep, crawl into bed and lay in savasana position.
Paschimottanasana (Seated forward bend)
If you can’t sleep, try this seated forward bend for 10 to 20 minutes. Don’t push, stress or strain your body. Instead, focus on melting your body into the floor and let yourself feel heavy.