Yoga Exercises to Help You Sleep Better

2. Standing Forward Fold (Uttanasana)

This is another stretching pose that helps relieve stiffness in your back, hip and thigh muscles, while freeing your mind from daily stress and anxiety.

This pose is an essential part of Sun Salutation or Surya Namaskar Pose.

Stand up straight, with your hands by your side and feet shoulder-width apart.
Take in a deep breath as you slowly raise your hands toward the ceiling.
Exhale while slowly bending your upper body from your hip joints.
Keeping your knees straight, stretch out your fingers and try to touch your toes. In the beginning, just try to stretch down as much as you can.
Maintain this position for 5 to 10 breaths.
Inhale as you gradually return your upper body to starting position.
Exhale and lower your arms to your sides.
Repeat 5 to 10 times for restful sleep.

Caution: Those who have had recent back or knee surgery should not do this yoga pose.

3. Sitting Forward Fold (Paschimottanasana)

This is another effective yoga exercise that helps you to sleep better. You can perform it right before going to bed.

It helps stretches the spine, shoulders and hamstrings, thus releasing tension and relaxing your body.

Sit on the floor, keeping your back upright.
Stretch your legs out in front of you, keeping them together and pointing your toes upward.
Maintain the position such that your body forms a 90-degree angle.
Take a deep breath and raise your arms toward the ceiling.
Exhale and slowly bend from your waist, keeping your arms stretched out.
Continue bending down until your fingertips touch your toes.
Stretch out your upper body, including your head, neck and ribs.
Stay in this position for 1 to 3 minutes.
Inhale and slowly raise your upper body back to its original position.
Exhale as you lower your arms.
Repeat the process 10 to 12 times for a restful, long night’s sleep.