Best Yoga & Pranayama for Deep Sleep | Night Yoga Poses for Insomnia

Best Yoga & Pranayama for Deep Sleep | Night Yoga Poses for Insomnia

Best Yoga & Pranayama for Deep Sleep and Relaxation

Struggling with sleepless nights or overthinking before bed? Yoga and pranayama offer a natural, drug-free way to calm the nervous system and prepare the body for deep, restorative sleep.

Yoga and Pranayama for Better Sleep

Why Yoga Before Sleep Works

  • Calms the nervous system by activating the parasympathetic response
  • Releases muscle tension accumulated throughout the day
  • Reduces anxiety and mental restlessness

Best Yoga Poses for Better Sleep

1. Child’s Pose (Balasana)

Gently stretches the spine and hips while calming the mind.

2. Legs Up the Wall (Viparita Karani)

Improves circulation, relieves fatigue, and reduces insomnia symptoms.

3. Reclined Butterfly (Supta Baddha Konasana)

Deeply relaxing pose that opens hips and releases stored stress.

4. Cat–Cow Stretch

Releases spinal tension and synchronizes breath with movement.

5. Corpse Pose (Savasana)

Allows the body and mind to fully surrender before sleep.

Pranayama for Deep Sleep (Highly Effective)

Breathing techniques amplify the effects of yoga. The most effective pranayama for sleep is Chandra Bhedana (Left Nostril Breathing).

  • Close the right nostril with your thumb
  • Inhale slowly through the left nostril
  • Exhale through the left nostril
  • Practice for 3–5 minutes before bed

This pranayama activates the calming lunar energy and cools the mind.

Simple Night Yoga Routine

  1. Start with Chandra Bhedana pranayama
  2. Practice 3–4 gentle yoga poses
  3. End with 5 minutes of Savasana

Conclusion

Yoga and pranayama work together to relax the body, slow the breath, and quiet the mind. Practiced regularly, they can naturally improve sleep quality without medication.

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