Heal up : Yoga for Sleep

Yoga is known for strengthening the body and increasing its flexibility but did you know that yoga can also help induce sleep and improve your sleep quality? Here are a few poses you can try to get better quality ZZZZs and fall asleep faster.




Heal up : Yoga for Sleep

Heal up : Yoga for Sleep



Child’s Pose –

This pose might remind you of the way babies, toddlers and young kids sleep sometimes. Sit down on your heels and bend your body forward to the floor, stretching your arms out in front of you or next to you (pointing to the back as seen in the above picture  # 1). Take a few slow deep breaths.  


Up The Wall –

Lie with your back on the floor and legs raised up against the wall (see picture # 2). Take a few slow deep breaths.  


Twist And Side –

Lie down on your back with arms stretched to the sides. Twist your leg to the left side (see above pic #3) and take slow deep breaths. Switch to the right side and take slow deep breaths again. 


Rock And Hug –

Lie down on your back, bring your knees up like you do during a crunches and hug gently taking a few slow deep breaths. See pic #4 in the above picture.


Sole-mates Together –

Lie with back on the floor and bring the soles of your feet together. Take a few slow deep breaths. See pic #5 in above picture.


Palming –

This is part of eye yoga but I think it is great for inducing sleep. Rub your hands together to warm it up and cover your eyes with your palms for about 5 minutes while applying gentle pressure on your eyes. 


Here is a video with more moves to incorporate into your night time yoga routine –




Overall, these poses help relieve built-up tension in our bodies, relax our minds and make us feel better. The best part is that these poses can be done on your bed (just make sure you don’t fall off the bed). You can also try the cat pose and puppy pose. Remember to concentrate on your poses and breathing so your mind doesn’t get distracted. You can switch off or turn down the lights for the last three poses which might help generate melatonin (sleep hormone) to help you fall asleep faster. Have you tried yoga for sleep?  Would you try these poses? 


P.S. –  Research deeper and talk to your doctor before starting any poses.  


The answers you seek never come when the mind is busy, they come when the mind is still ~ Luce Cannon



Heel in Mint

  11 comments for “Heal up : Yoga for Sleep

  1. July 25, 2014 at 12:55 pm

    I just love you! I have been reading about this yoga poses but never figured out two of them how to do them 🙂 Now I can see them and try them 🙂 thank you!

    • August 4, 2014 at 7:50 pm

      You’re welcome! Hope the poses help you get better sleep 🙂

  2. July 25, 2014 at 3:29 pm

    I actually like to do no. 2 before bed to help the circulation in my legs and feet but I had no idea that it could help with sleep as well. These sound great for relaxation and I certainly prefer doing yoga to taking something to help me fall asleep. Thanks for sharing Sheetal!

    Rowena @ rolala loves

    • August 4, 2014 at 8:13 pm

      You’re welcome Rowena! I used to do the second one for circulation too and I didn’t know it could help me sleep either. I highly doubt one pose alone will help you sleep but I do notice a difference when I do all 5 of them and really concentrate on them. It’s way better than anything I have tried so far. I also realized that eating almond butter two hours before sleep helps too (might be the protein content in it). 🙂

      • September 1, 2014 at 5:25 pm

        Your pointing lays bare the truth

  3. nikesh
    July 25, 2014 at 4:49 pm

    Good post on yoga, I do drive a lot in my profession, the fourth yoga excersise gave me a relief to my back and legs, honestly one night this came out naturally and now after reading this post it is making me aware to do some yoga.. Appreciate your research and request you to keep coming up with these kind of amazing posts.

    • August 4, 2014 at 8:14 pm

      You’re welcome1 I hope the other poses help you relax as well and get some better sleep. Keep me updated 🙂

  4. August 3, 2014 at 4:03 am

    OMG! I am doing this yoga poses now! I sooooo want to sleep better! Thank you for such a wonderful post!
    Hugs from New York,
    Ask Erena

    • August 4, 2014 at 8:19 pm

      You’re welcome Erena! Glad to see you here after such a long time. Hope you are doing well. I struggle with sleep often and these poses do help when it comes to relaxing and falling asleep.. better than anything I have tried so far. Hope they help you get some better sleep as well. 🙂

      • August 15, 2014 at 1:39 am

        Posts like this make the internet such a treasure trove

    • September 1, 2014 at 1:15 pm

      Unbelivable how well-written and informative this was.

Comments are closed.