We all need sleep and day and night to function properly in our minds and bodies, but we may have various sleep-related problems and not be able to sleep well.

There are solutions that can help improve sleep quality. One of these strategies is to do meditation and yoga exercises. In general, yoga can help calm your mind and body and relieve your stress. By doing the proper yoga movements, it is better to get and prepare for a better day and night.

In this article, we have 11 yoga movements that help you sleep better. You can do these exercises throughout the day or before bed to relax your body and mind and sleep better by reducing daily stress. Follow us to check these movements.


Yoga breathing exercises and techniques, known as pranayama, can warm the body, help with stress, relaxation, and fitness. You can also use these exercises to help care for, help you sleep better, increase energy after waking up, and better manage daily stress.

Among the various techniques that help you sleep better are the following:

  1. Four-step breathing

To perform this exercise, breathe and do the tail in four equal parts through the nose. There should be a short pause between each section and hold your breath. Then exhale in four equal steps and exhale through your nose. Breathe this way for 3 to 11 minutes.

  1. The four-second breath

In this technique, it is enough to inhale and exhale for four seconds. That is, breathe for four seconds, hold it in your chest for four seconds, and then exhale for four seconds. Now pause for four seconds and do this cycle again.

Shoulder Bridge

To perform this movement, first lie on the floor, keep your knees bent, and place the soles of your feet on the floor. Keep your arms close to your body and make sure your legs are as wide as your hips.

Breathe now and gently press your abdomen and lower back to the ground. Then stick the soles of your feet to the ground, press and lift your hips. You can also have more balance and support your body by pressing your hands and arms to the ground. Note, however, that the main pressure must be on the muscles in the back of the thighs, buttocks, and abdomen.

Remember that in this movement, you should keep only your shoulders on the ground and the rest of your upper body should be above the ground. Keep your hips up and hold for a few deep breaths.

Now exhale and slowly bring your spine and buttocks to the ground. Pause for a moment and keep your spine straight and motionless. In this situation, the lower back should be slightly away from the ground. Repeat this cycle, controlling the movement and taking deep breaths.

Shoulder Stance

This movement reduces blood flow to the legs and gives you more relaxation. To perform this movement, first lie on the floor, then bring your knees to your chest. Now stretch your legs up and get more balance by holding your back. Hold this position for a few seconds and then lie down on the floor again.

Seated Forward Fold

To perform this movement, first sit down, keep your back straight and extend your legs in front of your body. Bend the toes towards the calf, then bring the arms towards them and bend forward. Try to bring your chest towards your toes and stick your chin to your chest. In this position, feel the pressure on the back of the legs and lower back. Maintain this position, take 3 deep breaths and then return to the starting position.

Supine Twist

To perform this movement, lie on the floor with your back flat on the floor. Now bring your right knee towards your chest, to the left of your body so that your spine rotates. At this stage, you should feel a gentle rotation and tension in your upper body. You can stretch your arms out to the side or to the right to pull. Stay in this position for at least 30 seconds, then repeat the same cycle with your left foot.

Standing Forward Fold

To perform this movement, you must first stand up and gently bend your upper body from your hips. Now pull the spine and let your head go to the ground. Keep your knees slightly bent. Then place your hands on the floor. You can also hold the opposite elbow with each hand, pushing it forward or backward, or even on the back and back of the waist.

Hold this position for a few seconds until the thigh muscles are well stretched and the abdominal organs are strengthened. This position gives you more peace of mind and prepares you for a better night’s sleep.


Place your hands and knees on the floor to perform this movement. Your wrists should rotate over and your elbows should bend, with the club head bring behind. Spread your weight evenly over these four points and keep your body balanced.

Now you have to bend your back in and out. First, raise your head and bend your back by pressing your hands to the ground. Then bring your chin to your chest and bend your back in the other direction. Do this slowly and breathe well. Also, focus on relieving stress. Do this movement for one minute to reduce chronic back and upper body pain and get more relaxation.

Child’s Pose

To perform the baby pulling motion, first place the legs and arms on the floor and hold the hips up so that the body is shaped like a number 8 (like a dog moving its head down). Then kneel on the floor and open your knees.

Now straighten your spine, stretch and extend your arms forward. Place the upper body between the thighs, the abdomen should be on the thighs and knees, the big toes on the floor and the hips on the heels. Place your forehead on the floor and relax your neck, shoulders and arms and take a deep breath. Maintain this position, take 3 deep breaths and then return to the starting position.

Half Pigeon Pose

To perform this movement, first be in the position of moving the dog upside down. Then bring your right foot forward to your right wrist. Now bend your right knee, place your right leg on the floor so that the sole of your right foot is in front of your left knee. At the same time, extend your left foot backwards and place your thighs and toes on the floor.

Then move your upper body as far to the ground as possible and keep your spine straight and straight. Place your forearms on the floor and keep your body still as shown in the picture. Maintain this position and take deep breaths to rejuvenate your body and better cope with the feeling of pain and discomfort. Reducing pain and discomfort makes you sleep better.

Supported Bridge Pose

Doing the bridge movement with the help of reducing the pressure on the body and gives you more relaxation to sleep better. To perform this movement, all you have to do is move the bridge, with the only difference being that you keep your shoulders on the ground and put a yoga mat or brick under you to support your body.

You can also ask someone to hold your back while performing the movement with your hands to have more balance and reduce exercise pressure.

Concluding remarks

Yoga is very popular today and is known as one of the best ways to treat various problems and diseases. Yoga can improve blood circulation, regulate blood pressure, strengthen the body’s respiratory system, increase cardiovascular endurance, increase the body’s resistance, improve the digestive system, strengthen the immune system, improve sleep quality Improve as well as increase longevity. And these are just a few of the benefits of this amazing sport.

If you have trouble sleeping and can’t get enough sleep at night, try a bedtime routine and use the exercises we’ve mentioned to help you relax and get ready for bed. By doing these movements, you can get rid of stress and worries, reduce pain and discomfort, and get quality sleep.

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