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8-Minute Yoga Pose Sequence For 8 Hours Of Sleep


8-Minute Yoga Pose Sequence For 8 Hours Of Sleep


8-Minute Yoga Poses Sequence For Good Sleep

As a new mom, there are countless nights on which I have to manage without good and sound sleep. And not just being a new mom leads to sleep deprivation. There is immense stress too.

The result?

We wake up extremely tired the next morning, feeling dull and lifeless. We hate to get out of bed and wish to sleep the whole day instead. Taking up the household chores or office work seems tedious and we unwillingly bag the title of a ‘grouchy-grumpy-fussy’ person by those around us!


Well, just about a sleepless night or two is still fine. But, what if one has trouble falling asleep every night and no amount of books, music, meditation or chanting help?

In such a case, the hero of all troubles – ‘Yoga’ is there to help!

Here’s all about Before-Bed Yoga that is meant to be practiced specifically before bedtime to help you have a good and sound sleep and fight other sleeping troubles you come across.

Before-Bed Yoga Sequence

Given below is a Yoga Sequence for a peaceful slumber every night:

Legs-up-the-wall pose

Legs up the wall pose

Steps: Sit facing a wall or the bed’s headboard and keep your buttocks at least 5 inches away from the wall. Lie down and extend out your legs up the wall. Keep your arms to your sides with the palms facing up and breathe gently and normally. Stay in the pose for a minute, relax and repeat.

Associated benefit: Relieves mild backache and eases cramped legs and feet

Sanskrit name: Viparita Karani

Half Lord of the Fishes pose

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Steps: Sit down with your legs crossed. Exhale and place your right hand on the left knee and place your left hand on the floor behind your back. Twist your upper body to the left. Look over your left shoulder and breath deeply. Relax and repeat.

Associated benefit: Stretches the spine and tones the midriff

Sanskrit name: Ardha Matsyendrasana

Child’s Pose

child's pose

Steps: Sit up on your heels and bend down to roll forward your upper body. Rest your forehead in front of you, touching it to the bed. Lower your chest close to your knees, depending on your comfort and extend both your arms in front of you. Stay in the pose for a minute, relax and repeat.

Associated benefit: Eases out the tension in the muscles and creates a sense of relaxation in the body and mind

Sanskrit name: Balasana

Bridge Pose

bridge pose

Steps: Lie in a supine position on the floor and place your arms to your sides, with the palms facing down. Bend both your knees and try to bring your heels as close to your buttocks as possible. Continue to keep the palms on the mat and lift up your hips. Hold the pose for at least 5 breaths, relax and repeat.

Associated benefit: Strengthens the back and stimulates the abdominal organs.

Sanskrit name: Setu Bandha Sarvangasana

Rock-and-Roll Pose

Steps: Lie on your back and hug your knees to the chest. Cross both your ankles and wrap your arms around your shin, clasping your hands together. Inhale at the count of 3 and rock your body to sit up. Exhale at the count of 3 and rollback. Relax and repeat 5 times.

Associated benefit: Remove stiffness of the body especially from the legs and back

Sanskrit name: Navasana

Butterfly Pose

butterfly pose

Steps: Form the shape of a diamond with your legs by placing the soles of your feet together and letting your knees fall open and apart. Spread out your arms and rest them on the sides. Stretch for 3 breath, relax and repeat.

Associated benefit: Stimulates reproductive system and tones the lower body

Sanskrit name: Baddha Konasana

Standing Forward Bend

Uttanasana (Standing Forward Bend)

Steps: Stand with your feet shoulder width apart and bend down as you exhale. Keep your legs straight and hold your toes with your hands, keeping your arms straight as well.

Associated benefit: This pose keeps the spine strong and improves digestion.

Sanskrit name: Uttanasana

Corpse Pose

This is an ideal pose to sum up the before-bed yoga sequence and is best to relax the body, relieve stress and prepare it to go to sleep.

savasana yoga pose for ultimate relaxation

Steps: Lie down calmly and close your eyes. Extend your arms away from the body (with the palms facing up) and spread your legs apart a little with the toes pointing out. Breathe gently and stay in this pose for as long as you want. Relax.

Sanskrit name: Savasana

This before-bed Yoga sequence will help you de-stress and calm down before hitting the bed. A relaxed mind will fetch you better sleep and hence, help you welcome the approaching day with a fresh mindset.

That’s all from me for a good night’s sleep!

Till then, have a good night – to have a good morning!

PS: Do you feel tired in the morning? Here’s why you do and how you can enjoy a better sleep without the worry of waking up exhausted or lacking energy the morning after!

Last Updated: July 10th, 2014
Next Scheduled Update: Sept 10th, 2014

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