Getting good sleep is crucial to be healthy.

These 8 yoga poses help you get good sleep

Easy pose

Open the hips and lengthen the spine with this pose. Great pose for meditation, promotes inner peace.

If you sit for long, it’s probably going to feel very hard at first. Just work at it.

Instructions

Come into a seated position placing buttocks on the floor. Cross the legs and place the feet directly below the knees. You can rest the hands on the knees with the palms facing up or down.
Press the hip bones firmly down into the floor. Next, reach the crown of the head up to lengthen the spine. Drop the shoulders down. Press the chest towards the front of the room. Stay in the pose for as long as you’re comfortable.

Video explanation

Camel pose

This pose strengthens back, opens shoulders and chest. It’s really great to boost mood and energy.

Instructions

Kneel down upright with your knees hip-distance apart. Rotate your thighs inward and push down shins and top of your feet into the floor. Rest your hands on the back of your pelvis, your fingers should be pointing to the floor. Lengthen your tailbone and lean back, with your chin slightly tucked toward your chest. You can stay right here or go deeper into it if you simply reach back and hold onto each heel. Rest you palms on your heels with your fingers pointing towards your toes but keep your thumbs outside on the outside of the foot. Hold for as long as comfortable.

Video explanation

Bridge pose

Opens chest and shoulders and stretches the thighs. Increases flexibility of the spine.

Instructions

Lie on your back with your knees bent with feet flat and hip-width apart, keep heels directly below your knees. Leave your upper arms on the floor and bend your elbows alongside your ribs. Point your forearms and fingers toward the ceiling. Turn your palms to face one another. Now, press elbows and shoulder down to the floor, lift your chest up and bring your shoulder blades onto your upper back while wrapping your outer arms toward the floor. Look straight up.
Press into the feet and send your knees forward. Point your outer hips toward the ceiling. Lift your butt away from the floor. Lengthen your tailbone toward the backs of your knees.
Straighten your elbows and then interlace your fingers underneath you. Draw your shoulder blades into your upper back. Press the back of your head into the floor, but keep space between the back of your neck and the floor. Hold for as long as comfortable.

Video explanation

Upward dog pose

Energizing pose that straightens and lengthens torso, spine, and arms.

Instructions

Lie down on your stomach, forehead to the floor and hands next to the ribs. Line your fingers up with the lower ribs and point them forwards. Press the top of your feet into the floor and lift up the thighs and knees. Firmly press down into your hands and feet. Push your arms to strengthen them and lift your chest and legs off the floor. Draw the shoulder blades together. Look straight ahead or up if you can. Hold pose for as long as its comfortable.

Video explanation

Knee to chest pose

Great pose to get body rid of toxins and waste. And it strengthens lower back muscles, improves the flexibility of the spine and massages reproductive organs.

Instructions

Lie down on your back. Draw both of your knees to your chest and wrap your hands around them. Keep your back flat on the mat. Tuck your chin a bit and gaze down the centerline of your body. Optionally, you can gently rock yourself (side to side and back and forth) for a spinal massage. Hold for as long as comfortable.

Video explanation

Supine twist pose

Supine twist pose stretches the back muscles and glutes. Massages the back, hips, spine and abdominal organs. Lengthens, hydrates and realigns the spine.

Instructions

Lie down on your back. Bend your knees with your feet on the floor and knees pointing up. Press into your feet so that you can lift your hips just a tiny bit off the floor and then shift them ever so slightly to your right. Now, drop the right knee over to the left side of your body by getting a twist in the spine and lower back. Eyes closed, shoulders flat to the floor. Relax and hold the pose for as long as you feel comfortable.

Video explanation

Child pose

This pose is very calming. It also stretches the lower back, massages abdominal organs, and stimulates digestion.

Instructions

Kneel on the floor and sit back on your heels. Extend your arms keeping palms facing down.
Your heart and chest should rest between or on top of your thighs. Forehead comes to the floor.
Allow your upper back to broaden as you breathe into it. Hold yourself in the pose for as long as comfortable

Video explanation

Corpse pose

Relaxes the whole body. Releases stress, fatigue, depression and tension from the body. Very good at improving concentration. And it cures insomnia.

Instructions

Lie down flat on your back. Keep your hands in your side and face your palms. Take a rest. Stay like that for as long as you like. You can also do this pose right on the bed if you have problems falling asleep. It’s very good at relaxing the body and mind.

Video explanation