5 Yoga Poses for a Good Nights Sleep

November 14, 2014
Tanja Alexandra Kern






Your life is a reflection of how you sleep, and how you sleep is a reflection of your life.” ~ Dr. Rafael Pelayo


We all know how important a good nights sleep is. Getting enough sleep is an important factor in your overall health and wellbeing. Restful sleep at night allows us to wake up refreshed, rejuvenated, centered and ready for the new day.



In addition to the relaxing and sleep enhancing yoga poses that I would like to share with you, I am a firm believer in the power of essential oils. So adding a few drops of pure lavender essential oil to your bath at night or placing a drop on your temples for your yoga practice can do wonders.

A way to relax and soothe your mind, body and spirit is practicing some gentle yoga poses, most of them you can even do on your bed. Before you begin I would like to encourage you to come to a comfortable seated position, close your eyes and take a few deep breath. When you are ready, gently open your eyes and….




1. Childspose

Come to all 4’s (on your knees and hands), with your knees directly underneath your hips and your hands underneath your shoulders. On your next inhale, bring your big toes together and your knees out wide. Exhale as you allow your hips and tailbone to sink down towards your feet, arms come forward with palms facing down or by your sides with palms facing up. Allow your chest to sink down and your forehead to rest on your mat, bed, floor or cushion. Take deep breaths along your spine and close your eyes to relax completely.


2. Cat&Cow
Come to all 4’s, with your knees directly underneath your hips and your hands underneath your shoulders. As you inhale lift your tailbone back and up, arching your spine, on your next exhale lower your tailbone back and down, lifting your bellybutton in and up, rounding your back and looking down. Continue in your own pace, deepening your breath and, if it feels right, closing your eyes.

3. Twist
Lie down on your back, bending both knees and drawing them into your chest. Bring both arms out at shoulder level, exhaling both bend knees over to the right. For complete relaxation, place a pillow underneath your knees to allow them to let go, and if it feels right for your neck turn your head over to look over your left shoulder. Once you feel comfortable, gently close your eyes and breathe deeply into your abdominal area.

4. Legs up the Wall
If you wish to stay on your bed, you may like to skip this pose. If you have a wall available right next to your bed or would like to come to the floor, please sit sideways as close to the wall as possible. Then bring your legs up straight against the wall and allow your shoulders and your head to completely relax. Close your eyes and allow yourself to sink into the floor. With every inhale relax a little deeper, with every exhale release any residual tension. Stay here for as long as you enjoy, preferably 5 to 10 minutes. When you are ready to come out of this pose, bend both knees into your chest and slowly roll on to one side. Take your time to sit up slowly.

5. Sivasana
Before you drift off into dreamland, lie on your back, legs longs, arms by your side. Roll your inner thighs up toward the ceiling, allowing your legs to separate and your feet to flop open. As you draw the shoulder blades slightly together, let your arms and palms to turn up. Take a few deep breaths in and out of your nose and with every breath relax a little deeper.

I hope you will drift off into a restful and good nights sleep!

Good night and sweet dreams!




ring light

Great web site you’ve got here.. It’s difficult to find
high-quality writing like yours nowadays.
I truly appreciate people like you! Take care!!

March 13, 2019
Tanja Alexandra Kern

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Best wishes!

March 14, 2019

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