5-Pose Yoga Fix Yoga for much better Sleep


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Indeed, a study in the May/June 2014 issue of Alternative Therapies concluded that three months of twice weekly yoga classes improved sleep quality for older adults with insomnia. Other research found that yoga offered more superior sleep-based benefits than aerobic exercise, per a paper in the April-June 2017 issue of Sleep Science. Simultaneously, it massages the organs that activate the onset of sleep, signaling your vagus nerve to send messages to the brain to relax. In a comfortable seated position, make Mrigi Mudra (Deer Seal) with your right hand by bending your index and middle finger to your palm, leaving your ring and pinky finger extended.

Practice these five yoga poses right before bed to unwind, relax, and prepare for a sound night of sleep. Start off these yoga for insomnia poses by sitting up tall with your legs crossed and closing your eyes. Begin to draw in a few slow, deep breaths in through your nose. Exhale them out slowly through your mouth. Yoga has numerous benefits, one of which is helping you sleep better.

The yoga poses below are the ones you need to practice for peaceful night dreams. Lizard Pose You should start this pose from a downward dog position and put the left foot in between the legs. The right leg should be very close [ ]. She suggests trying forward folding poses, gentle twists, and belly-down positions to use yoga for sleep and signal the body that it’s time for bed.

By stretching out the muscles and calming the mind before bed, you’ll be primed to fall asleep quickly and maintain a. Close your eyes and take a deep breath in and out. Using the right thumb, close off the right nostril and inhale and exhale through the left nostril, steadily and slowly. Now, use your right ring finger to close your left nostril so both nostrils are closed. Hold the inhale breath for a few beats.

Each night, before going to sleep, have a ritual that you do in the same order to signal to your body that it is time to sleep. For example, you might brush your teeth, wash your face, and change in to your pajamas. You might then do some very gentle stretching or yoga. Sleeping without a mattress, on the floor, as Bowman has done for 3 ½ years, has numerous benefits. “You’ll sleep better, achieve a deeper quality of sleep.

Try asanas like the plow pose, bridge pose, big toe pose, and inversions like the shoulder stand to increase blood circulation and oxygen flow to the brain. Try asanas like the lotus pose to reduce stress and calm your mind. You could also consider yogic breathing and massage, as they not only improve focus but also fight anxiety. Try asanas like the plow pose, bridge pose, big toe pose, and inversions like the shoulder stand to increase blood circulation and oxygen flow to the brain. Try asanas like the lotus pose to reduce stress and calm your mind.

You could also consider yogic breathing and massage, as they not only improve focus but also fight anxiety.

List of related literature:

PASSEGE-2 _ to a simple yoga technique in the morning, such as an energising sun-salutation or catcow pose, can wake up the whole mind-body element.

“English Language Book for SSC CGL, CHSL, CPO and Other Govt. Exams (English E-Book)” by Adda247 Publications
from English Language Book for SSC CGL, CHSL, CPO and Other Govt. Exams (English E-Book)
by Adda247 Publications
Adda247 Publications,

The constant disciplined practice of breathing exercises, postures and relaxation subtly transforms the body into a vital spiritual tool through which levels of intuitive understanding are reached, and the mystical aspects of Haṭha Yoga gradually unfold and reveal their secrets.

“Kundalini Yoga” by Swami Sivananda Radha
from Kundalini Yoga
by Swami Sivananda Radha
Motilal Banarsidass Publishers Pvt. Limited, 1999

Although yoga can certainly get you going in the morning and relax you at night, let your body and your biological clock be your guides.

“Yoga for the Young at Heart: Accessible Yoga for Every Body” by Susan Winter Ward, John Sirois
from Yoga for the Young at Heart: Accessible Yoga for Every Body
by Susan Winter Ward, John Sirois
New World Library, 2002

Shavasana: A relaxing Yoga posture: Take five minutes to relax your body and mind with shavasana (the corpse pose) after you exercise and before you go to bed.

“Memory Mind & Body” by Biswaroop Roy Chowdhary
from Memory Mind & Body
by Biswaroop Roy Chowdhary
Diamond Pocket Books (P) Limited,

This particular set of exercises makes extensive use of a posture referred to as “bridge pose” in Kundalini Yoga but known as “table pose” in Hatha Yoga, a posture that Yogi Bhajan taught specifically as a useful practice for sleep improvement.

“Kundalini Rising: Exploring the Energy of Awakening” by Gurmukh Kaur Khalsa, Dorothy Walters, Various Authors, Andrew Newberg, Sivananda Radha, Ken Wilber, John Selby
from Kundalini Rising: Exploring the Energy of Awakening
by Gurmukh Kaur Khalsa, Dorothy Walters, et. al.
Sounds True, 2009

Yoga helps people wake up to life, becoming aware of their inner world and outer surroundings.

“Mama Glow” by Latham Thomas
from Mama Glow
by Latham Thomas
Hay House, 2012

Preliminary research reports that yoga may benefit sleep efficiency, total sleep time, number of awakenings, and quality of sleep.

“Natural Standard Medical Conditions Reference E-Book: An Integrative Approach” by Natural Standard, Catherine Ulbricht
from Natural Standard Medical Conditions Reference E-Book: An Integrative Approach
by Natural Standard, Catherine Ulbricht
Elsevier Health Sciences, 2009

Energizing Yoga improves circulation and wakes up your brain and body.

“The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love” by Anne Alexander, Julia VanTine
from The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love
by Anne Alexander, Julia VanTine
Rodale Books, 2013

If you look at these techniques, you will notice Yoga Nidra includes ALL of these.

“Yoga Nidra: The Art of Transformational Sleep” by Kamini Desai
from Yoga Nidra: The Art of Transformational Sleep
by Kamini Desai
Lotus Press, 2017

The practice of Yoga prevents psychosomatic disorders/diseases and improves individual resistance and ability to endure stressful situations.7

“The Yoga Sutra of Patanjali: A Biography” by David Gordon White, Daren Magee
from The Yoga Sutra of Patanjali: A Biography
by David Gordon White, Daren Magee
Princeton University Press, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Buy a printable worksheet with the Neck Pain Stretches & Exercises in this video here: https://www.askdoctorjo.com/purchase-neck-stretches-exercises-worksheet
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • With due respect,
    फूटपाथ पर सो जाते हैं अखबार बिछाकर।
    मजदूर कभी नींद की गोलि नहीं लेते ।।
    If hardwork exists in ourlives, then we need not to do all such funny things in the name of Yoga, to sleep, merely lying on the bed will be more than enough to take to us to the state of deep sleep, within few minutes. श्रम रहित जीवन में विश्राम का आनंद असंभव है ।
    May God bless!
    Yoga-sevaka Kedar R. Joshi,
    Vedic-counselor, Founder & President,
    “Traditional-Integral Yoga”
    (Practical Universal Science, Since Eternity)

  • I’m only 16 and my neck and right shoulder is killing me I can’t go to the hospital for some reasons please help I’m crying from the pain

  • This came up in my feed randomly. I have 3 disanosed sleep disorders and have been struggling. I will be trying these.
    I want to try and manage them without medication ��

  • Hi. Thank you for uploading these exercises. They’re like a ray of hope during tough pain times. Is it normal though to experience a transfer of pain to other areas of your spine and shoulders including shooting pains or a lasting sharp/burning back pain or tingling/murmuring in your foot and leg after doing such exercises? Would they disappear after continuous stretches or are they signs that you need to stop? Thank you in advance ❤

  • Hey @AskDoctorJo you are amazing i really inspire from you.thanks. i had lot of neck pain before i used your technique it really helped me to reduce my neck pain thank you once again ����

  • My neck just starts to bug just from thinking it will I dont know if thats possible then all positions become uncomfortable for me. Thanks for the stretches been feeling uncomfortable neck for the past 3days and some burning

  • I love yoga and your videos too. During count timing kindly add voice also… it gives us energy and stamina too for holding during poses

  • Im suffering from neck pain, even MRI scan didn’t show anything, but my neck pains seriously bad.. Tried all the medicine and physicio therapy still it’s in a bad condition please help me

  • Damn this is great! I’m gonna have to make this my morning routine. I could feel the stiffness leave my neck! Hopefully this keeps working! Thanks!

  • O God, grant me the support of my comment and my thoughts
    4Guest rank
    7Your mother and father chose you
    Amen, Lord of the worlds, play with me, and subscribe to me �� I redeem you

  • Namaste

    During the process of sleep, the atman (soul) transits through deepening mental states.

    We must go into sleep and come out of it through mantra.

    Keep one mantra (for a deity or a general one like OM).

    Maintain awareness of the mantra as you fall asleep and upon waking up be with the mantra for the first 5 to 10 minutes.


  • Thank you Michelle. I throughly enjoyed this exercise. There is a tendon in my neck that is still tight and sore. Any suggestions on what to do?

  • When I was watching a glmm I was watching it for like 1 hour to the night and BOOM my neck cuz I knowd that cuz I was gonna go to the bed I layd then BOOM I feeld it

  • I had pain in the neck for almost a week 24/7 then i found this video. I Used this video 2 times, 1 time every day (and its only been Two days) And now 98% of the pain is gone. Thanks!

  • Doctor Jo I sure wish I could donate something to ya. Just going through a bit of a tight time when it comes to money. I hope everything’s going well for you! Thank you SO MUCH for your knowledge you share with us!!

  • My neck, back and chest feel pain on certain position, and after sitting down for a certain period of time my left legs will feel numb, tingling and weak.
    So to tackle this I start with the neck but while I was doing this and my chest muscle? Feels painful..

  • Mam Can you make a video on, yoga for
    it will helo a lot of people, pleasemake a video on #Premature Ejculation

  • That last one is really cool and effective. Like a pleasant brachial pinch. Probably going to see more people coming here with the increasing number of people working on computers ��

  • Thank you! This is very helpful. I’ve been suffering on my neck and shoulder pain for a month now. I couldn’t sleep from pain sometimes it wakes me up from pain. I hope this exercises will help me.

  • There is pain and stiffness in the neck and what exercises to do if you do not turn on one side

    I’m continuing exercise
    and comfortable my neck

  • I’ve had about 2 hours sleep. Had stiffness in my neck after buying new pillows (that I have now replaced) and I’m on week 3 now and it’s actually gotten way worse. My dog just stood on my neck when I was sleeping and I don’t think I’ve screamed in pain like that in my life.

    Anyway…these stretches felt amazing and I already feel about 50% better after doing them for the first time. That angled stretch from the left side-back of the head towards the right knee….yep. That’s the spot. That’s the bit that’s stiff! Thank you so much. It feels so good.

  • The intro tho��❤
    By the way,thank you so much. I slept wrong and my neck hurt for about 2 or 3 days. Now it’s better. Thank youuuuu!!!!!❤❤❤������

  • I feel on my head doing a back tuck yesterday and my shoulders and neck have tensed up a bit. My neck feels better I’m just going to watch the video again

  • hi.. my 10yr old daughter is just carrying her younger brother.. she was just standing and suddenly felt neck pain.. need help!! she’s afraid to move tontje left side of her neck

  • Hi ma’am really nice yoga. But I can’t able to do this perfectly because of my back bone is not bending what should I do for BACK bone flexibility

  • I am so happy u r coming up with another 30 days yoga challenge..I have completed your previous 30 day yoga challenge and it was fab.
    Thank you����

  • Mam Can you make a video on, yoga for
    it will helo a lot of people, pleasemake a video on #Premature Ejculation

  • Mam I am requesting to you mam Mera bhai chal nhi pata chota ha 11 years vo handicap ha or uski brains Ko nerves block ha ek to mam ek video banogi ki brain Ko nerves Ko kase khole uski blocks ha mam please Mera bhai chl pagya kya? Isse mam please banado������

  • This yoga really worked for me..I have just finished doing in and during the yoga session I was feeling so relaxed that I was actually feeling sleepy.Thank you for this video

  • It works like magic..before watching this video I have a very bad neck pain I couldn’t even move my neck..surprisingly after finishing the video its become alright….thanks for this amazing thing I have ever seen on youtube..

  • If you like this video, let us know in the comments section below!

    To download the TAK App, click on this link below


  • Wounderful maam. Bht zaberdast.. yaqeen kren ap ko dekhty dekhty hi mjy neend any lgi��.bht hi soft bht hi achy se smjhaya ap ne. Thank u so so much����

  • My neck started to hurt last year and until now it still hurts. What I usually do to relieve it is to apply herbal oil to my neck ever hour. I hope this excercise will help me ������

  • Oh wow this honestly really works!
    like duo to all this quarantine happening etc ive been rather stressed with school and been working 24/7 on the pc and my neck has been KILLING me for the past few weeks. i did this a few times and my neck feels so much looser! thanks

  • First time trying this and it really helps me through my pain. I had so much pain on my left clavicle and now it is less i really keep doing this till the pain go away. Thank you so much����

  • Bro my left side of the neck hurts so much I can’t even look to the left because I feel so much pain and I have my head tilted to the right and can’t fix it! Help me please

  • this actually worked really well! it’s great for the neck pain I have after accidentally laying a sleep with my neck in the wrong position and feels very light! thank you!!!

  • I have chronic pain on neck n shoulder n also in lower back since 2 years ����hope this will help me to get rid of ��can you please tell me how many times should I do in one day?

  • Thanks Michelle. These exercises really help! I repeated 4-6 times for each exercise. My neck and the muscles around are now much relaxed.

  • This didn’t help me. I’ve recently been getting horrible neck pains, shoulder pains, spine and bottom of my back pains. I’ve also been getting pains on my knee caps and my elbows. I’ve been getting headaches, feeling dizzy or faint. And sick. I don’t know what it is but it’s horrible and I can’t sleep.

  • Mam hum aapki great fan ho gai hu…Fit tak me aapki hi asanas follow karti hu… thank you mam..mam aapki pcos ki jo vedio hai dekhi hu and daily practice vi karti hu…agar or vi asanas hai for PCOD then provide these also

  • ইয়োগা করে রোগ প্রতিরোধ শক্তি বাড়ান, করোনা ভাইরাস তাড়ান [৭টি পর্বই আলাদা ও স্বয়ংসম্পূর্ণ ] youtube.com/playlist?list=PLE_dgo2OeSZbU9UoUCNlw-qmZgFxDzHQG
    “Stress Management and Immunity Boosting through Yoga”. Fighting against CORONAVIRUS/COVID-19
    [ 7 Episodes for 7 Days. Introduction and conclusion of the each video is same but each episode contains different asanas and pranayamas which is a complete yoga package.]

  • Omg i have still a bit of the pain in my neck But this is amazing �� maybe i Will start doing it daily. Is that bad for the neck or do i get the green light?

  • Two days back, I just finished my online class and stretched my hands up, suddenly I felt a crink in my neck. What I went through for the next few hours was beyond intolerable. But i followed the points below and got rid of my neck pain.

    1. Take a bowl of warm water, put a small table spoon of pain relief balm in it.
    2. Now dip a napkin in it, squeeze out excess water and compress the napkin in the area where you feel the pain.
    3. While you do this, keep tilting your neck side to side, ear to ear and up & down.
    4. Keep doing this once in two hours. You’ll get rid of the pain in one or two days.
    5. However painful it may be keep doing small rotations and activity.

    Additional things to do:
    1. Sleeping position: see that the pillow is not too soft nor too hard. It shouldn’t be too high or too low.
    2. Place additional pillows for support under your feet and sides as well.
    3. Keep changing your sleeping positions once in a while.

    Hope you get well soon.

  • wow, thanks so much for this. I dance 7+ hours last night and when I woke up my from my nap my neck was so sore from all the jerking and such, but this really helped with all of the tension. ty

  • Does this help increase height too? I’m desperate to get taller and I’m here right after the height increase workout video. Please help me T_T

  • Ma’am thank you so much. Really was suffering from neck pain very badly since I woke up. After doing these stretches. Feeling much better. Thank u so much

  • This video is AMAZING ❤️ I had a neck pain for a really long time, and these stretches helped me so much. I am looking forward to do it again �� Thank you!

  • Wow. This really is very effective. I feel a great deal of relief after following your instructions!
    Is there a stretch that I can do for the part between the two shoulder blades that’s right below the neck?

  • I think I have pulled a lower back muscle wen running all of a sudden my neck hurts wen I wake up my shoulders do to and wen I walk my legs hurt and my back does too

  • I was unable to get up, by trying the exercises she told, I’m really feeling much better as the pain in my neck was so bad that i was not able to bend in right…
    BUT sucessfully i did! THANKYOU SO MUCH MAM����

  • I’ve had pains in my neck and shoulders for a few weeks now and those pains from my neck feel as if they trigger migraines and it is super painful, and if I get my mom to massage my shoulders I can barely even handle it. This definitely stretched my neck out, I really appreciate it, but I’ve done similar things in the past and it never works.

  • I have some problems around my neck and upper back for more than 2 years. Been to Doctors but no good. What’s muscle knot? Help pls?

  • Thank you Michelle. That was so relaxing on my sore neck. I’ve been looking for such routine for long. And the great thing is this doesn’t require any equipment.

  • I game a lot and I need help so when should I do these stretches can I go back on gaming after these stretches I need help please it feels like it’s never gonna be fixed

  • I pulled something in the back of my neck/shoulders and that stretch just loosened it up!!! I’m so happy I came across your video!!! Thank you ��

  • Brilliant exercises. I woke up with neck pain, i follow these exercises, pain goes instantly.
    Highly recommended if anyone have back shoulder and neck pain.

  • 200% worth # I had pain for past 3 weeks it hurts continuously and I cant even sleep completely on those days # when i saw ur vedio and do these exercises for only 3 days ( just 15 mins per day ) its completely cured and I feel so relieved # Thank u Thank u so much # feels so happy and fresh ❤

  • Dear I want to know whether one should be empty stomach before doing all these things and what should be the time gap that we will fall asleep after doing this streches