Better sleep with yoga: 4 exercises

Around six million Germans suffer from sleep disorders. Problems with falling or staying asleep not only affect the psyche but also increase the risk of illnesses. Sleep is essential for our health – it ensures that the body and brain can sufficiently regenerate.

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Of course, there are various ways to prepare yourself for a relaxing night's sleep. You should avoid caffeine at least six hours before going to bed, and turn off your phone or tablet two to three hours before sleeping. Create a quiet and dark sleeping environment - and a few simple yoga exercises before bed can also help you relax.

When falling asleep becomes a challenge

After a long day at work, it is often difficult to stop the carousel of thoughts. Yoga can help you unwind, as the calm, deliberate movements and focus on steady breathing reduce stress, creating the conditions for falling asleep more quickly.

How can yoga improve sleep?

Note: Not every yoga style is suitable for promoting a good night's sleep; very intensive types like power yoga are counterproductive as they tend to be stimulating. Better: variants where the asanas are performed slowly and meditatively – such as in Yin Yoga, Hatha Yoga, and Restorative Yoga, as they focus on slow, controlled movements, deep breathing, and stretches.

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Yoga for beginners: Four exercises for a restful sleep

The good news: You do not have to be an experienced yogi. But: The more often yoga is practiced, the better your body and mind will respond to the calming effects of the asanas. Incorporate the following beginner-friendly, simple exercises into your evening routine. It is important that you breathe evenly and calmly during each exercise.

Balasana – the child’s pose

An exercise that calms and regenerates the body. Pain and tension in the back, neck, and shoulders are relieved. Here lies the secret in concentrating on simplicity:

• Sit in the kneeling position with closed knees and feet.
• With the exhalation, bend forward and place your forehead on the mat in front of the knees. Arms lie alongside the body, palms facing up, so that the shoulders sink towards the floor and the shoulder blades pull away from each other. Variation: Stretch your arms forward over your head, with palms touching the floor.
• Direct your attention to calm, even breathing and remain in the pose for at least 30 seconds.

© mikhail-nilov

Soothes body and mind: Balasana, the child’s pose

Supta Baddha Konasana – the reclining butterfly

Stretches the groin and inner thighs, promotes blood circulation in the abdomen and pelvis, and reduces stress.

• Lie on your back with your arms at a relaxed distance from the torso, palms facing up.
• Now pull your knees towards you and place your feet in front of your hips.
• Now slowly and mindfully let the knees sink outward. Bring the soles of the feet together.
• Close your eyes and let go. If the stretch in the groin is too strong, you can place large cushions under your knees until you can truly enjoy the pose in a relaxed manner.
• The aim is to stay in this pose for 10 minutes, beginners start with 3-5 minutes.

© Freepik

Opens the chest, reduces stress: The supine butterfly

Ardha Matsyendrasana – the half spinal twist

Balm for the spine. The half spinal twist is one of the twelve basic asanas of Hatha Yoga and has various positive effects.

• Starting position is the kneeling position.
• Place the right foot on the left side of the left knee. The right leg is now up, with the left knee in front of your torso.
• Make sure that the heel is not under your right buttock but beside it. Both sitting bones should be in contact with the ground, and the pelvis is straight.
• When inhaling, stretch the upper body up, extend the right arm in a large arc over the head and turn to the right. Now the right hand is placed close to the buttocks, behind the right sitting bone, on the floor.
• Bring the left arm past the outside of the right knee and grab the left knee with the left hand.
• Keep the spine upright and relax the shoulders. Deepen the twist with each breath.
• Repeat the exercise on the other side.

© Freepik

In the seated twist, it is important that your sit bones are well grounded.

Shavasana – the Corpse Pose

Shavasana is pure relaxation: do not move, do not think, do not feel. Shavasana helps to slow down the breath, which leads to a deeper relaxation of the entire body and nervous system, resulting in better sleep.

• Lie on your back with your legs stretched out on the mat and your arms relaxed away from the body, palms facing the ceiling.
• The neck should remain long and relaxed and the back of the head should be well supported on the mat.
• Now it's time to completely relax: first tense each muscle group individually from head to toe and then let go again. A feeling that the body sinks heavily into the ground.
• Remain completely motionless and in this position for as long as it feels good, but at least 5 minutes.

© Freepik

Shavasana helps to slow down the breath.

Important Note: People who suffer from chronic sleep disorders should definitely consult their family doctor in order to medically investigate the causes of their nocturnal restlessness.

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