Yoga Poses for Better Sleep

 

Having problems sleeping? You're not the only one. Lots of people have trouble sleeping because they are stressed, think too much, or are just busy. There are many ways to sleep better, but yoga is a natural way to get your body and mind ready to rest well.

Practicing gentle yoga before bed helps calm the nervous system, reduce muscle tension, and quiet racing thoughts—making it easier to drift into a peaceful sleep.

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Here are some of the best yoga poses for better sleep that you can add to your nightly routine.

1. Child’s Pose (Balasana)

A deeply restorative posture, Child’s Pose helps release lower back tension and encourages relaxation.

How to do it:

Kneel on the floor, sit back on your heels, and fold forward with your arms stretched out in front of you.

Rest your forehead on the mat or a pillow.

Breathe deeply for 1–3 minutes.

2. Legs Up the Wall (Viparita Karani)

This pose is perfect for calming the nervous system and relieving tired legs after a long day.

How to do it:

Sit sideways against a wall and swing your legs up as you lie back.

Rest your arms by your sides, palms facing up.

Close your eyes and stay for 5–10 minutes, breathing slowly.

3. Supine Spinal Twist (Supta Matsyendrasana)

A gentle twist relieves spinal tension and aids digestion, helping your body settle for sleep.

How to do it:

Lie on your back, hug your knees into your chest.

Drop both knees to one side while keeping your shoulders grounded.

Extend your arms in a “T” shape and gaze toward the opposite side.

Hold for 1–2 minutes on each side.

4. Butterfly Pose (Baddha Konasana)

This hip-opening pose encourages relaxation and eases stiffness from sitting all day.

How to do it:

Sit with the soles of your feet together and let your knees fall open.

Rest your hands on your feet or place a pillow under your knees for support.

Fold forward gently and breathe for 2–3 minutes.

5. Corpse Pose (Savasana)

The ultimate relaxation pose, Savasana signals to your body and mind that it’s time to let go.

How to do it:

Lie flat on your back with arms at your sides, palms facing up.

Close your eyes and focus on slow, steady breaths.

Stay in this position for 5–10 minutes, allowing your body to fully relax.

Tips for Practicing Yoga Before Bed

Keep the lights dim or use candles to set a calming environment.

Use props like pillows or blankets for extra comfort.

Focus on slow breathing—inhale deeply through the nose, exhale slowly through the mouth.

Move gently; this is about relaxation, not an intense workout.

Doing a bit of yoga before bed can really change your sleep. When you let go of built-up stress in your body and quiet your thoughts, it sets you up to get some good rest. Try adding these positions to what you do each night, and you might find that you start falling asleep faster and sleeping better overall.