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Having Trouble Sleeping? Try These Simple Yoga Poses

The two most crucial factors of a healthy lifestyle are healthy food and healthy sleep. However, these very two factors are likely to be ignored in the hectic lifestyle we follow. While we have a better control on what food we take in, our sleep depends on how we carry ourselves throughout the day.

Having bad sleeping habits can lead to several physical and mental ailments such as chronic pain, depression, etc. Most people try sleeping pills, but usually the situation only gets worse. Yoga practice is found to be the most effective way to deal with sleeping troubles. However, most of us have such a hectic schedule that we find it hard even to spare half an hour for yoga practice.

Here are few simple yoga poses, which you can easily do before going to bed, that can be of great help in keeping your sleeping troubles at bay.

Upavistha Konasana

Sit on your bed with your legs spreading wide apart and a pillow in front of you. With deep inhalation, try to erect your spine as much as possible. If you feel too much strain while erecting your spine, then allow your knees to bend a little. Then breathe out deeply and bend forward to put your chest on the pillow. Then rise back to the sitting position with deep inhalation. Continue this pattern for 10 rounds of breath.


Lying on your stomach put a pillow beneath your torso. Inhale and stretch your hands behind you with crossed fingers. Exhale and remain in the same position. Now lift your head to look straight ahead with deep inhalation. Then bring your head and hands down with deep exhalation. Repeat this pattern about 3 to 4 times.

Supta Baddha Konasana

Lie down on your back with a pillow beneath your upper torso. Bring your heels together as your knees naturally bend outwards at sides. Remain in this position for at least 2 minutes while feeling your body sinking into the pillow with every breath.


When it comes to putting body and mind at rest, Shavasana is your best bet. Simply lie down straight on your back with your feet slightly apart and hands resting straight on your sides. Now start breathing deeply and try to empty your mind of all thoughts. Most people fall asleep within a few minutes in this restful state, but if you are practicing it at a yoga class then you should avoid that.

Practicing these poses just before going to bed can save you hours of wakefulness. To learn more about such yoga poses you can join a local yoga studio group or check online to know other people’s experiences with yoga. And if you want to explore more about yoga process as a whole, then joining a yoga ashram in Rishikesh and other yoga hubs in India is your best bet, since this is the place where yoga was born.


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