Yoga is a practice meant to boost mindfulness and physical wellness, so it’s no surprise that it can also improve sleep. If you’re one of the 25 percent of adults that struggle with insomnia or if you just want to boost your bedtime routine, try these yoga poses that promote better sleep.

Bridge

For this pose, lay on your back with your feet flat on the floor, hip-width distance apart. Raise your hips up to the sky to form a “bridge” with your body. 

Supported fish

Lay on your back with a pillow supporting your shoulder blades. Let your legs layout long in front of you and rest your arms at a 45-degree angle away from your body, palms up towards the sky. This pose helps relax your back and stretches your chest.

Spinal twist

Lay on your back and bend one knee up towards your chest. Leaving the other leg straight on the ground, twist your bent knee over the straight leg onto the opposite floor. Extend your arms out to a “t” and turn your head to gaze away from the direction you’re turning. Switch sides and twist in the other direction. Twisting and releasing your core will help your body relax and promote blood flow.

Legs up the wall

Simply lay on your back with your buttocks as close to a wall as possible. Then, extend your legs straight up the wall in front of you. Try flexing your feet or putting a pillow under your low back for comfort. This pose will relax your feet and legs after a long day and leave you feeling lighter. 

Many studies have linked yoga with improved sleep. Relaxing physically and mentally will make it easier to fall into a deep slumber and yoga is one of the best ways to do this. Try pairing your stretching with a mindful breathing exercise for an even deeper practice.