One might wonder how good yoga is going to be for sleep, well the answer is pretty simple. The first thing you know about yoga is that it focuses on deep breathing and this relaxes the body, calming it down. Yoga’s combination of subtle body movements and breathing cycle is helpful in activating the parasympathetic part of your nervous system, thus eliminating stress and answering the question of how yoga asanas induce better sleep.

Now, the crucial thing here is which asanas will help. There are so many yoga asanas for different purposes that knowing which ones will help you sleep could be a problem. Worry no more though, as here is a list of the most effective yoga asanas for better sleep:

1. Virasana (also known as hero poses):

Just sit in a comfortable position with your hips resting on your heels, which involves a slight stretch of the ankles and knees. Stretching your spine up and breathing deeply in this position will help clear your mind and lower your heart rate.

2. Bitilasana and Marjaryasana (cow and cat pose):

Without getting up from the virasana, you just need to roll forward on the support of your knees and hands. For bitilasana, you have to pull your lower back down with your tailbone and your head pointing up. For the Marjaryasana, you just have to do the opposite, your rump and head are tilted downwards while your spine is arched upwards like the shape of the letter C. Just keep alternating between these positions for as long as you like.

3. Balasana:

Begin by sinking your hips over your heels while your chest remains seated between your thighs. Here, the toes will be on top of each other while the thighs can be spread as far apart as is comfortable for you. Now, rest your forehead on the floor and start walking as a movement with your fingers stretching your arms as well. If you want to have a feeling of facial massage, you can even turn your face from side to side.

4. Viparita Karni:

This position can also shed light on the question of how yoga asanas induce better sleep. Lie on the floor with your hips touching the wall so that you can stretch your leg vertically up on the wall. This asana will give your hamstring a good stretch. Loosens and relaxes the muscle in your lower body, helping you sleep better.

5. Ananda Balasana:

Bringing your knees to your chest, support your toes with your fingers. Now you have to push your heels towards the ceiling while your hips should be on the floor. This asana is very good for relaxing the abdomen and spine.

6. Supta Baddha Konasana:

From the last asana, release your leg and stretch it so that your soles are in contact while your knees are as far apart as possible. This asana is a gentle stretching exercise for the abdomen, pelvis, and thighs.

7. Savasana:

Just lie back stretching your legs slightly apart while your toes point in the opposite direction. Relax your arms and body and try to free your mind from any thoughts. This asana is ideal not only for physical relaxation but also for the mind.