5 Effective Yogic Practices for Sound Sleep

We all need a full night’s sleep as much as taking a balanced and nutritious diet. But in this hectic life, it is becoming a bit difficult to get better sleep. Due to this, our body does not get complete rest and then we feel tired throughout the day. Due to these, they also fall prey to many other problems like stress, anxiety, irritability, and serious heart problems like increased cholesterol.

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Getting good sleep has now taken the form of a serious problem. Getting enough sleep is like taking your nutritious diet. It frees you from many diseases. It removes you from many mental diseases like depression, stress. You feel physically and mentally healthy.

Also Read: Butterfly Pose

So today we are telling you some yoga postures for sleep, with the help of which you can get good and deep sleep. By doing yoga, you can get a good night’s sleep which has a positive effect on you. By doing yoga, your ability to do physical work increases, and your stress is also reduced.

Let’s consider one by one each yoga asana.

Balasana (Child Pose)

Balasana or Child’s Pose is a special yoga asana. The word Baal is a Sanskrit word that means child. These words collectively mean child-like sitting posture. In Balasan, your body comes in a position like that of the mother’s womb. This is a relaxation pose.

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Thus the internal organs are massaged with the practice of Balasana. Constipation and stomach problems are removed by regular practice of Balasana. If your stomach remains healthy, you get good and deep sleep.

How to do it?

  1. To do Balasana posture, you sit on a yoga mat in Vajrasana.
  2. Now while inhaling, take both the hands directly above the head.
  3. Do not join your palms.
  4. Now while exhaling, bend forward.
  5. Now keep in mind that you have to bend from the hip joint and not the wrist joint.
  6. Now keep bending forward like this until your palms rest on the ground.
  7. You are now in Balasana posture.


  • If you are suffering from back pain and knee injury or operation then the person should not do Balasan
  • People with high blood pressure and diarrhea should not do Balasan.

Also Read: 5 effective yoga asanas for chronic constipation

Uttanasana (Standing Forward Bend)

The Standing Forward Bend (Uttanasana) is known as part of the Surya Namaskar sequence. In the Surya Namaskar sequence, it is performed near both the beginning and the end. The Standing Forward Bend stretches and lengthens your hamstrings and calves.

It is known to be a relaxing and stress relieving posture. This asana is considered to be a very good asana to overcome insomnia. Regular practice of this asana protects you from serious sleeping disorders and makes you feel better.

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How to do it?

  1. To do this yoga, you should lay a yoga mat and stand straight on it.
  2. Now keep your feet close together and straighten both hands upwards.
  3. Now slowly try to bend forward from the waist
  4. Now try to hold the claws with both your hands.
  5. You try to stay in this posture for 60 to 90 seconds.


Do does not practice this asana if you have a lower back injury. If you feel any pain during the asana, stop and slowly rise back vertically.

Viparita Karani (Leg up the Wall Pose)

Viparita Karani Yoga Asana is an invigorating and reversible pose. Which gives relief to your spine, legs, and nervous system. This asana gradually brings the body to a state of complete relaxation. This asana calms the brain and makes it more self-aware. In this way, by doing this regularly, you get better sleep.

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How to do it?

  1. Lie down on your back with a mat on the ground
  2. Now keep both your hands glued to the body.
  3. Now relax your whole body.
  4. Now slowly raise both the legs up.
  5. Now raise your legs until you reach a 45-degree angle.
  6. Now raise your hips with your hands supporting the waist.
  7. Slowly raise your legs until your feet are in a straight line.
  8. While doing this process, you should keep in mind that the elbows will remain on the ground.
  9. Your back should be raised about 45 degrees off the ground.
  10. This posture has to do the opposite.
  11. Keep this posture.
  12. You breathe for 30 to 60 seconds.
  13. Now slowly, supporting the waist with your hands, bring the legs down and keep the hips on the ground, and rest.


  • If you have a serious problem like a cataract, then avoid doing this asana.
  • Do not practice if you have back pain or any injury.
  • If you have a hip or knee injury, then this asana should be avoided.
  • Pregnant women should avoid doing this asana.
  • Patients with glaucoma, high blood pressure, or hernia should not do this asana.
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Shavasana (Corpse pose)

There are many asanas of yoga, by doing which you will get good sleep. The practice of yoga asanas is done before sleeping at night, which makes you sleepy in less time, then the name of that yoga is Shavasana. Many kinds of research have also been done on Shavasana yoga, which has shown that if yoga is done for 5 to 10 minutes before sleeping, then it can lead to an early sleep. It is also known as Corpse Pose.

In the posture of Shavasana, your body remains in a corpse-like state. When you inhale and exhale in this position, it reduces your stress and also calms your nervous system. This asana also activates your sleeping hormones and sleeping cells, so that you can fall asleep quickly. It is very easy to do and you can also do it on your bed before sleeping very easily.

How to do it?

  1. First of all, take a yoga mat and lie on your back on it.
  2. Now spread both your legs and keep a distance of at least 1-1.5 feet between them.
  3. Now let your body completely relax.
  4. Now inhale slowly and release slowly.
  5. You do this process continuously for at least 5 to 10 minutes.
  6. Do not think about anything during this exercise and just focus on your yoga posture.
  7. You can do this yoga mudra daily before sleeping.
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  • Before doing this asana, you should take care of some precautions.
  • This asana is a mild inversion, and hence should not be practiced during menstruation.
  • Avoid this asana if you have serious eye problems like glaucoma.
  • If you have severe back and neck problems, do this asana under the guidance of a certified yoga instructor.


This is a great asana to improve our digestive system. By doing this asana, your abdominal organs are massaged. Practicing it regularly gets rid of problems like flatulence and constipation. Apart from this, the fat deposited on the stomach also starts decreasing gradually, and the food and drink things start getting digested, so let’s know the method of doing this asana.

Paschimottanasana is a great exercise for the entire body, especially the abdominal, spine, knees, scapula (shoulders and hands), and kidney positions. By this asana, there is good tension in the liver, spleen, clove, pelvis, small intestine, large intestine, due to which abundant pure blood flows to these organs.

How to do it?-

  1. To do this asana, sit with your legs straight in front of you.
  2. Keep your waist straight and join both the ankles and toes.
  3. Now while exhaling, bend forward and hold the toes of both feet.
  4. Try to touch both your knees with your head, but keep in mind that while doing this asana, do not bend the knees.
  5. Now you rest both your elbows on the ground.
  6. Now keep both your elbows on the ground.
  7. Now try to stay in this position for 30 to 60 seconds while breathing normally.
  8. After this come back to the previous position.
  9. Practice it regularly 3-5 times according to your ability.


  • People who have complaints of stomach disease should not do Paschimottanasana.
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In the end- We can say that if we practice the above-mentioned asanas regularly, then our stress is reduced. Our physical exercise is due to the tension in our muscles, then our body gets tired. In this way, due to physical fatigue, we get better sleep.

With the practice of all these asanas, we experience good sleep even in a run-of-the-mill life. Yoga helps in reducing the symptoms of irritable bowel syndrome such as abdominal pain, fatigue, constipation, and other digestive problems.

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Do share this article with your friends and help others who want it. If you want to ask something, then you can comment to me below, I will help you.

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Author: Kavita Madan

I love to practice yoga so I enjoy writing yoga blogs. Yoga gives me confidence, fitness, and energy to live happily throughout the day, so I share my knowledge and experiences with you at YogaHolism. Hope you enjoy reading my blogs! Thank you.

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