Yoga Poses to Help You Sleep Better and Avoid Paralysis

Having trouble falling asleep or experiencing sleep paralysis can be incredibly frustrating and disruptive to our daily lives. As we all know, a good night’s sleep is essential for our physical and mental well-being. Lack of sleep can lead to a multitude of health issues, including weakened immune system, weight gain, and mood swings. Fortunately, there are natural and holistic methods to help improve our sleep quality, and one of them is through yoga.

Yoga is an ancient practice that has been proven to improve overall health and well-being. It involves physical postures, breathing techniques, and meditation, which can help to calm the mind, reduce stress and anxiety, and promote relaxation. In this blog post, we will discuss some yoga poses that can help you sleep better and avoid sleep paralysis.

1. Child’s Pose (Balasana)

Child’s pose is a calming and restorative pose that can help to relax the body and mind. To do this pose, start by kneeling on the floor with your big toes touching and your knees hip-width apart. Slowly lower your body down and rest your forehead on the mat while stretching your arms out in front of you. This pose can help to release tension in the back, neck, and shoulders, which can help to ease any discomfort that may be keeping you awake.

2. Legs Up the Wall (Viparita Karani)

This pose is excellent for calming the mind and promoting relaxation. To do this pose, sit next to a wall and lie on your back with your legs extended up the wall. You can also place a pillow or bolster under your hips for added support. Stay in this pose for a few minutes, focusing on your breath and allowing your body to fully relax. This pose can help to improve blood circulation and reduce stress and anxiety, making it easier to fall asleep.

3. Reclining Bound Angle Pose (Supta Baddha Konasana)

This pose is also known as the “butterfly pose” and is great for promoting relaxation and relieving tension in the hips and groin area. To do this pose, lie on your back with your knees bent and your feet flat on the floor. Slowly bring the soles of your feet together and let your knees fall open to the sides. You can place a pillow or bolster under your knees for added support. Stay in this pose for a few minutes, focusing on your breath and allowing your body to relax.

4. Corpse Pose (Savasana)

Savasana is often considered the most important pose in a yoga practice as it allows the body and mind to fully relax. To do this pose, lie on your back with your arms by your sides and your palms facing up. Close your eyes and focus on your breath, allowing your body to feel heavy and sink into the ground. Stay in this pose for 5-10 minutes, or longer if needed. This pose can help to reduce stress and anxiety and prepare the body for sleep.

5. Supported Bridge Pose (Setu Bandhasana)

man covering his ears in bed while a woman snores peacefully beside him

Yoga Poses to Help You Sleep Better and Avoid Paralysis

This pose can help to release tension in the lower back and promote relaxation. To do this pose, lie on your back with your knees bent and your feet flat on the floor. Slowly lift your hips off the ground and place a block or bolster under your sacrum. Stay in this pose for a few minutes, focusing on your breath and allowing your body to relax. This pose can also help to improve blood circulation and relieve any discomfort in the lower back.

6. Legs on a Chair Pose (Viparita Karani)

This pose is similar to legs up the wall pose, but instead of using a wall, you can use a chair. To do this pose, lie on your back and place your legs up on a chair, ensuring that your hips are supported. You can also place a pillow or bolster under your hips for added comfort. Stay in this pose for a few minutes, focusing on your breath and allowing your body to relax. This pose can help to reduce stress and promote relaxation, making it easier to fall asleep.

7. Standing Forward Bend (Uttanasana)

This pose can help to release tension in the back, neck, and shoulders, which can contribute to difficulty sleeping. To do this pose, stand with your feet hip-width apart and slowly bend forward at the waist, letting your head and arms hang towards the ground. You can keep a slight bend in your knees if needed. Stay in this pose for a few minutes, focusing on your breath and allowing your body to release any tension. This pose can also help to calm the mind and promote relaxation.

8. Cat/Cow Pose (Marjaryasana/Bitilasana)

This gentle flowing movement between cat and cow poses can help to release tension in the spine and promote relaxation. To do this pose, start on your hands and knees with your wrists under your shoulders and your knees under your hips. As you inhale, arch your back and look up towards the ceiling (cow pose). As you exhale, round your spine and tuck your chin towards your chest (cat pose). Repeat this movement for a few minutes, focusing on your breath and allowing your body to relax.

9. Supine Spinal Twist (Supta Matsyendrasana)

This pose can help to release tension in the back, hips, and shoulders, which can contribute to difficulty sleeping. To do this pose, lie on your back with your arms extended out to the sides and your knees bent. Slowly lower your knees to one side while keeping your shoulders grounded. You can place a pillow or bolster under your knees for support. Stay in this pose for a few minutes, focusing on your breath and allowing your body to release any tension. Then switch sides.

10. Alternate Nostril Breathing (Nadi Shodhan Pranayama)

This breathing technique can help to calm the mind and promote relaxation. To do this technique, sit comfortably with your spine straight and your eyes closed. Use your right thumb to close your right nostril and inhale through your left nostril. Then use your ring finger to close your left nostril and exhale through your right nostril. Continue this alternating pattern for a few minutes, focusing on your breath and allowing your mind to calm.

In conclusion, incorporating these yoga poses and breathing techniques into your daily routine can help to improve your sleep quality and avoid sleep paralysis. Remember to listen to your body and practice these poses with mindfulness and intention. With regular practice, you may find that your sleep improves, and you wake up feeling more refreshed and rejuvenated.