Sleep disorders are more common than we may realise and most of us will be affected by these problems at some point in our life. Although yoga is often associated with energising our body and mind, we’ve outlined three poses you can practise before bed which, if they become part of your routine, can help enormously in getting a good night’s sleep, and which may even help in controlling on-going sleep issues.

The best options for a calming, sleep-inducing workout will always involve gentle, basic postures and stretches, simple breathing and a slow pace. It’s advisable to avoid power poses or dynamic stretching and holding, as this can be invigorating and stimulating. Fifteen minutes in total is optimum, so three to five minutes on each of the poses below is plenty – although if you feel like finishing half-way through it’s important to listen to yourself and do so.

Standing Forward Bend (Uttanasa)

Stand relaxed with your hands on your hips, exhale and bend forward from the hip (not waist), keeping your back straight and stretching your spine as much as you can without forcing it, until your upper torso is as far round as it can comfortably go. With your knees straight, lower your palms or fingers to rest in front of you or beside your feet. Breathe slowly and with each exhalation release a little more fully into the forward bend. Let your head hang loosely and then when you come up, bring your hands back up to your hips, inhale, and stand up from the hip joint, not your waist.

Reclined Bound Angle Pose (Supta Baddha Konasana)

Lie down comfortably on your back and support your head and neck with a blanket roll or towel. Bend your legs and place your feet close together - making sure you don’t force them to be too close to your buttocks - and let your legs open and fall to the floor to form a diamond shape. It’s important not to force your knees closer to the floor, as this will only harden your groin and lower back. Instead, relax your groin into your pelvis toward the floor and let your knees follow naturally. Lay your arms at a 45-degree angle from your side, palms up, and breathe deeply and slowly. When you come out of the pose, bring your legs together and roll over to one side before pushing yourself up away from the floor.

Child’s Pose (Balasana)

Kneel on the floor and sit comfortably on your heels. Exhale and slowly lower your body onto your knees, stretching your tailbone away from your pelvis, and lifting the base of your skull away from the back of your neck. You can either place your arms at your side, palms up, or you can stretch them forward above your head, palms down. If you are able to, let your forehead touch the floor, but if you are struggling you can put a yoga block underneath or your fists to act as support. Rest in this position and breathe slowly and deeply. When you come out of the pose, roll over to one side before pushing yourself up away from the floor.

Read our blog pages to find out more about the benefits of yoga on health and wellbeing, which yoga might work best for you, and what other yoga poses we can help you out with.

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