10 Yoga Poses to Help You Sleep Well and Help Treat Insomnia

10 tư thế yoga giúp ngủ ngon

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Sleep is an important part of maintaining health and balance in daily life. If you are starting to learn about Yoga and how it can help you get a good night's sleep, then in this article we will explore Yoga poses help sleep well, sleep deeply and effectively.

Why does Yoga help you sleep well?

  • Relax: Yoga involves deep breathing and gentle stretching, which can help relax the body and mind. This relaxation can reduce stress and anxiety, making it easier to fall asleep.
  • Reduce stress: Regularly practicing Yoga can reduce the levels of the stress hormone cortisol in your body. When stress is reduced, it will be easier for you to relax and prepare for a good night's sleep.
  • Improve blood circulation: Yoga movements and stretching exercises can improve blood circulation. This can help deliver oxygen and nutrients to your muscles and organs, promoting relaxation and aiding sleep.
  • Release muscle tension: Many people experience tension in their muscles, especially in the neck, shoulders and back. Yoga can help release this tension, making it easier to lie down and fall asleep.
  • Better sleeping habits: Establishing a regular yoga routine can create a bedtime routine for the body, signaling that it's time to relax and prepare for a better night's sleep. Regularity in your routine can lead to deeper sleep.

10 Yoga exercises to help you sleep well and are good for your health

Head Tilt Neck Stretching Posture

Tư thế Nghiêng Đầu Kéo Dãn Cổ
Head Tilt Neck Stretching Posture

  • Sit anywhere, keep your back straight and your right hand touching the ground, use your left hand to place on the right side of your head, gently pull, feel and breathe evenly, deeply, slowly (5 seconds).
  • Do the same with the right side.

Butterfly Yoga Pose (Butterfly Pose – Bandha Konasana)

Tư thế Yoga Con Bướm (Butterfly Pose - Bandha Konasana)
Butterfly Yoga Pose

  • Sit up straight
  • Knit the soles of your feet, weave your hands under your feet
  • Gently bounce your knees up and down for 30 seconds

Cat and Cow Yoga Pose (Cat-Cow Pose)

Tư thế Yoga Mèo và Bò (Cat-Cow Pose)
Table Yoga Pose

  • Stand with your hands and knees shoulder-width apart, knees and hips kept in a straight line, wrists and shoulders also in line, back in a neutral position.

Tư thế Yoga Mèo và Bò (Cat-Cow Pose)
Cat and Cow Yoga Pose

  • Inhale – push your belly and chest down, create a curve in your back, gently lift your chin.

Tư thế Yoga Mèo và Bò (Cat-Cow Pose)
Cat and Cow Yoga Pose

  • Then, as you exhale, curl your back upward, drawing your chin toward your chest.
  • Repeat 5 times.

Cobra Pose – Bhujangasana

Tư thế Yoga Rắn Hổ Mang (Cobra Pose - Bhujangasana)
Cobra Yoga Pose

  • The next pose is the cobra pose, lie close to the ground, with your arms across your chest

Tư thế Yoga Rắn Hổ Mang (Cobra Pose - Bhujangasana)
Cobra Yoga Pose

  • Inhale and slide your chest forward, lift your chest up, creating an upward curve.
  • Hold here for 5 seconds or 3 deep breaths.

Child's Pose – Ananda Balasana

Tư thế Yoga Em Bé (Child's Pose - Ananda Balasana)
Baby Yoga Pose

  • Stand on your hands and knees, gently bring your body back, hips toward your heels, straighten your arms forward. Lie down, breathe deeply and slowly here for 30 seconds.
  • In addition, you can also put your hands on your hips, which is also a good choice to relax the body.

Yoga pose with legs up the wall (Wall Legs Up – Viparita Karani)

Tư thế Yoga Gác Chân Lên Tường (Wall Legs Up - Viparita Karani)
Yoga pose with legs up the wall

  • Start by choosing a wall, making sure you have enough space to stretch your legs out when lying down.
  • Lie on your back, bring your hips close to the wall, stretch your legs up against the wall, put your hands gently on your hips or any other comfortable position.
  • Breathe deeply and evenly, hold this position for 10-20 minutes.
  • To exit the pose, gently push yourself away from the wall.
  • Lie comfortably on your back for a short time, before slowly standing up.

Supine Spinal Twist – Supta Matsyendrasana

Tư thế Yoga Nằm Vặn Mình (Supine Spinal Twist - Supta Matsyendrasana)
Lying Twist Yoga Pose

  • To do this pose, lie on your back. Bend your left leg toward your chest and straighten your right leg. Use your right hand to lower and hold your left knee to the right toward the floor. Move your left hand to the opposite side and look in the left direction.
  • Hold for 5 seconds, breathe deeply and slowly. Then switch sides and do the same.

Thread the Needle Yoga Pose (Sucirandhrasana)

Tư thế Yoga Xâu Kim (Thread the Needle - Sucirandhrasana)
Needle Threading Yoga Pose

  • To do this pose, start in table position, resting on your hands and knees.
  • Inhale, bring your right hand sideways and up toward the ceiling, opening your shoulders and chest, exhale, bring your hand down and slide your hand to the left side.

Corpse Pose – Savasana

Tư thế Yoga Xác Chết (Corpse Pose - Savasana)
Corpse Yoga Pose

  • To do this posture properly and correctly, lie down with your arms and legs straight, arms at your sides and palms facing up, adjust your limbs and entire body into the most comfortable position.
  • Slowly close your eyes, take a deep breath and breathe slowly and evenly with each breath.
  • Then, completely relax each part of the body from the tips of the toes to the top of the head. At the same time, relax your entire mind.


Ngồi Thiền
  • Choose a quiet space: Find a quiet place to sit.
  • Meditation mindset: Focus on your breathing and let your thoughts pass.
  • Sit properly: Sit balanced and comfortable.
  • Time: Start with 5-10 minutes a day.
  • End: Open your eyes gently and relax your body when finished.

⇒ You can refer to the article on how to meditate for beginners here

Yoga Nidra

Yoga Nidra is a special type of Yoga, it does not require you to perform complicated movements. Instead, just lie comfortably on the mat, blanket, or even your bed.

What's special about Yoga Nidra is that a 45-minute session can make you feel like you've enjoyed a 3-hour nap. It helps you relax simply without having to perform complicated movements and still be able to relax, helping you sleep well.

Pay attention when exercising to achieve the highest efficiency

  • Regular practice: Maintain a regular Yoga practice schedule. Practice daily or at least a few times a week for best results.
  • Avoid over-exercising: Don't push yourself too hard during your workout, especially when you're just starting out. Listen to your body and stop immediately if you feel pain or discomfort.
  • Combined with other good habits: Combine Yoga with other good habits to improve sleep, such as creating a regular sleep schedule, limiting caffeine and electronic consumption before bed, and eating scientifically and healthily.

Nguyen hopes that the above sharing will be effective and useful in her Yoga practice process to improve her sleep. Besides, there are also many articles about health and Yoga at Nguyen's blog, especially the channel Nguyen's Youtube There are many other useful exercises and movements, please follow and look forward to Nguyen!

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