In the quest for a restful night, yoga may just be the gentle remedy many of us have been seeking. Nick Higgins, co-founder and Head of Teaching at Hotpod Yoga, advises us on how the calming influence of yoga can prepare the mind and body for sleep.
For those looking to incorporate yoga into their routine for better sleep, Nick advises the following techniques to maximise its benefits.
Whether practised briefly in the morning, a mid-day break, or especially during a slower-paced evening session, these methods guide the body into a relaxed state, ready for a night of deep, rejuvenating rest.
How can yoga support my sleep?
Yoga has a way of calming the mind and relaxing the body, which is key for sleep. When you move through poses, breathe deeply, and practice mindfulness, you signal to your body that it’s time to unwind.
It also helps regulate your nervous system and reduce cortisol levels, which can be the main culprit for keeping people up at night.
The beauty of yoga is that its effects build up over time. Whether you practice in the morning, afternoon, or evening, you’re setting the stage for better sleep.
A slower-paced practice or restorative session in the evening is the perfect antidote to a busy day and can really help ease the transition into rest, whilst a similar class taken in the daytime will rejuvenate the body.
Should I try a specific type of yoga?
Some types of yoga are more suited for sleep than others. Restorative or Yin yoga, which focuses on holding gentle poses for longer periods, allows the body to deeply relax.
In contrast, more dynamic forms like Vinyasa might be a bit too energizing before bed. The key difference is the pace and intensity – for sleep, you want something slow and calming, allowing the nervous system to downshift.
At Hotpod Yoga, our new Rest & Restore class is all about slowing down and being present to sensations of body and breath.
These slower yoga practices and breathing techniques activate the parasympathetic nervous system, which helps to reduce stress and anxiety.
Over time, this kind of practice plays a pivotal role in supporting long-term wellbeing and stress resilience – as well as helping to improve sleep quality.
Add to this the dim lighting, calming scents, gentle warmth and immersive soundscapes, and our Pods make the perfect environment for this soothing practice!
Are there specific sleep-inducing movements we can try?
Here are 3-4 movements to try before bed:
- Child’s Pose: This is great for calming the mind and releasing tension in the back and shoulders. It mimics the foetal position, which is naturally comforting and grounding, helping to quiet the mind.
Start in a kneeling position with your big toes touching and knees apart. Sit back on your heels, extend your arms forward, and lower your torso down, bringing your forehead to the mat.
Relax your arms by your sides or extend them in front of you. Breathe deeply and allow your body to settle into the pose, releasing tension from your back, shoulders, tops of the feet and hips.
- Legs Up the Wall: This gentle inversion helps improve circulation and calm the nervous system. It’s especially good if you’ve had a busy or stressful day, as it helps reset your body’s energy.
Either bring your legs up the wall as you lie back, keeping your hips close to the wall, or place a block or pillow under the lower back area called the ‘Sacrum’ and lift your legs up. Place your arms in a comfortable position, either by your sides or in a cactus shape.
Close your eyes, breathe deeply, and let the gentle inversion promote relaxation and ease in the legs.
- Supine Spinal Twist: A gentle twist releases tension in the spine and aids digestion, which can both contribute to better sleep. It also helps balance out the body after sitting or standing for long periods.
Lie on your back and bend your knees with your feet on the floor. Exhale and draw both knees to your chest and clasp your hands around them.
Extend your left leg along the floor, keeping your right knee drawn to your chest. Extend your right arm out along the floor at shoulder-height with your palm facing down.
Place your left hand on the outside of the right knee. Exhaling, drop your right knee over the left hand side of your body, keeping your left hand resting gently on your right knee.
Turn your head to the right and hold this pose for 10 breaths or longer if you wish. Slowing come back to centre, bringing both your knees to your chest, and repeat on the other side.
- Reclined Bound Angle Pose: This one opens the hips and allows for deep relaxation. With your legs supported, it encourages the body to relax and rest deeply, perfect for inducing sleep.
Lie on your back with the soles of your feet on the ground and your knees bent. Bring your heels as close to your groin as is comfortable and press your tailbone into the ground. Exhale and let your knees gently fall to the floor.
Bring the soles of your feet together and place your hands on the mat alongside your body, with palms facing upwards. Relax the shoulders and keep them down and away from the ears, and breathe deeply.
All of these poses encourage deep breathing and a sense of letting go, which is what we need to help us transition into sleep mode.
To find out more information about Hotpod Yoga and to book, visit hotpodyoga.com