Top 5 Yoga Exercises For Better Sleep

Better SleepAre you having difficulty in sleeping for the normally recommended quota of 8 hours a day? If yes, then you may want to check upon the underlying cause of your insomnia. Sleeplessness can be caused due to mental issues, inadequate body exercise, or a host of medical conditions.

If you think you have any of these, you can single out the cause with your physician and work out a remedy. However, before that you could try out a few simple yoga exercises for sleeping better.

Yoga Exercises For Better Sleep

Adho Mukha Svanasana (Downward Facing Dog)

Adho Mukha Svanasana is a simple exercise for sleeplessness. This yoga pose involves standing on your toes and hands on the floor while keeping your entire body in an arched position above the ground, with your body bent at the waist. To perform this asana, first assume the yoga Table Top Pose, and slowly raise your knees and shanks off the ground while pushing on the ground with your hands.


Raise your body till it is bent at the hips. Remain in this position as long as you are comfortable. Revert to the table top position and repeat the exercise. This exercise improves blood circulation to the brain and relaxes it, thereby improving the quality of your sleep.

Virasana (Hero Pose)

Virasana is designed to relax your body and mind. It provides a comforting feeling in your neck, back and abdominal regions. To perform this exercise, seat yourself on your knees, with your thighs and hips resting on your shanks and ankles, respectively.


Now open up your chest and shoulders like an undaunted hero and clasp your hands at your back, and tilt your head backwards. Breathe calmly in this pose for as long as you are comfortable and revert to a normal seated position after that. Repeat the exercise for the desired number of times.

Badhakonasana (Butterfly Pose)

Badhakonasana relaxes your limbs and mind, and therefore is recommended to initiate sleep. To perform this asana, squat on the floor and bring your feet together, one facing the other and touching each other. Now raise and lower your thighs gradually in this position.


You will feel a relaxed sensation in your limbs. Now bend your body forwards and touch your feet with your forehead, and remain in this position for some time. This will improve blood circulation to your brain and calm up your mind, thereby improving the quality of your sleep.

Nadi Shodhan Pranayama

Pranayama is the yoga process of circulating fresh oxygen in the human body to cleanse it off its toxins. It consists of different types of breathing exercises that provide a calming effect on the mind and strengthens the nervous system along with purifying the body. Amongst these, the Nadi Shodhan Pranayama (Channel Clearing Breath) is the most effective.

Nadi Shodhan

It is a simple exercise to perform. Squat cross- legged on the floor, close your eyes and take a deep breath. Now, shut your right nostril with your thumb and exhale through your left nostril. Inhale though the same nostril and shut it with your middle finger while exhaling gradually through the right nostril. Repeat the exercise.

Yoga Guided Imagery

This is one of the simplest and most effective exercises to perform for attaining sleep.  This can be performed before sleeping and by lying on the bed. You can play soft and soothing yoga relaxation music in the background and visualize a place that calms your mind. Take slow and deep breaths. Perform this exercise till you feel sleepy.

Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.