6 easy yoga poses for better sleep
by Vicky Wilcox on Jul 19, 2023
Cheat the heat this summer with these 6 easy yoga poses
This summer has been a scorcher so far, and if you’re anything like me, it’s been a struggle to get a decent night’s sleep! If you have tried everything (clothes in the freezer, windows open, fan on, cold shower before bed), and nothing is working then I feel you!
Whilst it’s nice to have this gorgeous weather, when it starts to get a bit too much, and the AC just doesn’t cut it like it used to, then we need to think of other ways to bring the body temperature right down.
I have pulled together some nice and easy yoga poses, designed to cool the body down, and hopefully get you into a deeper state of relaxation for a very good rest! Yes, it’s definitely possible to cool down with yoga, so if you want to find out more, why not give these 5 yoga poses a try and see how you feel.
How does yoga cool you down?
Great question! As yoga isn’t a form of exercise, it’s designed to slow your heart rate down vs increase it. When temperatures outside (or indoors) are higher, your body can take on and retain this hat (especially if your water levels are also low). Some of these yoga poses can help bring your temperature right down, getting you ready for a relaxed night’s sleep.
Tadasna (Mountain Pose)
This pose is super easy and is often the foundation for a lot of other yoga poses, so it’s a good one to start off with (especially if you’re new to yoga!) Practice this any time for about 10-15 seconds.
This pose will help you to feel refreshed and energised, improving the circulation of your blood as well as helping your breathing to get to a calm and steady pace – all aiding towards an overall cooling effect or feeling.
Baddha Konasana (Butterfly Pose)
One of my favs – this is not only a great hip opener, but as a good stress reliever and a way to reduce tiredness this can also set you up for a lovely long sleep!
Known as butterfly pose, as the movement of the legs are often likened to the wings of a butterfly moving up and down, it’s a relatively easy pose. You can use support under the knees, hips or glutes if this feels a bit too intense for you.
A great one to do in the morning or evening (depending on your sleep pattern), try this out for about 10-15 minutes, making sure you haven’t eaten for a few hours before you practice this, so you really get the benefits.
Anjaneyasana (Crescent Pose)
This pose is also known as half-moon pose due to the shape you make when you’re in it. For best results and for this to work most effectively, try this on an empty stomach and also first thing in the morning, for a cooling and calming effect that will last throughout the day! Try this on both sides, holding your pose for about 10-15 seconds or whatever feels comfortable for you.
This pose has so many benefits! It can open up your lungs, chest and shoulders, helping to open the airways and for oxygen to enter the body and cool the blood down. This in turn will help with mental focus and increase awareness and concentration levels.
Your digestive system should also feel refreshed and awakened! Find out more about this pose here.
Simhasana (Lion Pose)
You’re gonna hear me roar!!! This pose has this name, as when you practice it you will be roaring like a lion!!!
Lying on your stomach, raise upper body and torso up, either onto your hands or forearms (whatever is the most comfortable). I would recommend doing this pose on an empty stomach and first thing in the morning when you are likely to feel the lightest!
Practice this anywhere from 10-30 seconds. This pose can help to relieve tension and stress in the face, improve circulation, help keep your eyes healthy, and can aid things like a sore throat or even bad breath!
Ustrasana (Camel Pose)
This posture is a deep backbend and should be practiced as part of a yoga flow rather than without warming up your spine and back. You can use props for this, and you don’t have to go all the way back to reach your toes if you’re not there yet! This is another great chest and heart opener.
I would hold this pose for between 20-30 seconds if you’re new to it, but longer if you are more advanced in your practice, and always on an empty stomach! Practice morning or evening, whatever feels more comfortable to you.
This pose can help you to feel relaxed and open up the airways for supported respiration. It can also help to improve respiration.
Bhujangasana (Cobra Pose)
You might be more familiar with this pose, as it’s often used as part of the sun salutation sequences that often yoga teachers practice as part of their class or flow. This backbend can be quite intense, so when practicing make sure your body is warmed up sufficiently and build up to going deeper in this pose if you need to. If practiced on an empty stomach this will allow you to go further into the pose.
Hold for 20-30 seconds or as much as your body will allow.
This posture is another heart and chest opener, so will do wonders for expanding the chest and lungs and opening up the airways.
Can help with things like circulation, blood flow, tiredness and ease symptoms of asthma.
Savasana (Corpse Pose)
Everyone’s favourite pose!!! The end of the class relaxation and the pose that will really help you have a good night’s sleep! Although this looks easy, this pose requires you to get into a state of deep relaxation, calm and quite and to completely switch off the mind. Try and stay in this pose for 10-15 minutes without falling asleep (unless you’re ready for bed!)
This pose will completely send you into a state of relaxation, quiet and calm, and can refresh and revive your body and mind, also supporting with symptoms and feelings of depression, anxiety, stress, and tiredness, leaving you feeling like a new person!
If you are looking for more in-depth guidance on how to start, get my free yoga e-books where I have pulled together my top tips and poses for anyone who is a beginner and wants more support.
For more beginner poses, or if you want a more in-depth practice and want to find out more, then get in touch!