Struggling with sleepless nights? You’re not alone. Millions of people have trouble falling or staying asleep, leaving them exhausted and frustrated. The solution might be simpler than you think certain yoga poses can calm your nervous system and prepare your body for deep, restorative sleep. Unlike sleeping pills that come with side effects, these best yoga poses for sleep work with your body’s natural rhythms to promote relaxation. Whether you’re a beginner or experienced yogi, incorporating these gentle poses into your bedtime routine can transform your sleep quality starting tonight.
Child’s Pose (Balasana) is one of the most effective yoga poses for sleep because it gently releases tension in your back, shoulders, and hips areas where we commonly hold stress. Kneel on your mat with knees wide apart and big toes touching, then fold forward with your arms extended or resting alongside your body. Rest your forehead on the mat and breathe deeply into your back. This soothing forward fold activates your parasympathetic nervous system, signaling your body that it’s time to wind down. Stay here for 2-5 minutes, imagining your worries melting away with each exhale.
Legs-Up-the-Wall Pose (Viparita Karani) is another superstar among best yoga poses for sleep because it reverses blood flow and calms the mind. Scoot your hips close to a wall and swing your legs up so they rest vertically. Adjust your distance from the wall so you’re comfortable you can place a folded blanket under your hips for support. Close your eyes and focus on your breath as gravity helps drain tension from your legs and lower body. This pose is particularly helpful if you’ve been on your feet all day or experience restless legs at night. Five to ten minutes in this position can lower your heart rate and prepare you for sleep.
Reclining Butterfly Pose (Supta Baddha Konasana) opens your hips and chest while encouraging deep, diaphragmatic breathing exactly what you need before bed. Lie on your back with soles of your feet together and knees falling open to the sides. Place pillows or yoga blocks under your thighs for support if needed. Rest one hand on your heart and one on your belly, feeling your breath move through your body. This gentle chest opener helps release emotional tension we often carry in our hips and heart space. Stay for 3-5 minutes, imagining each exhale carrying away the day’s stresses.
Seated Forward Fold (Paschimottanasana) might seem simple, but it’s one of the most powerful yoga poses for sleep because it quiets an overactive mind. Sit with legs extended straight, then hinge at your hips to fold forward. Use a strap around your feet or bend your knees if needed the goal isn’t to touch your toes but to relax into the stretch. Rest your forehead on a stacked fist or yoga block to relieve neck tension. Forward folds like this stimulate your vagus nerve, which controls your relaxation response. Stay here for 2-3 minutes, noticing how your breathing naturally slows as you relax deeper.
Happy Baby Pose (Ananda Balasana) lives up to its name by releasing tension in your hips and lower back while bringing a sense of playfulness to your bedtime routine. Lie on your back and grab the outsides of your feet with your hands, knees bent toward your armpits. Gently rock side to side to massage your spine. This pose not only relaxes physical tension but also triggers childhood memories of safety and comfort perfect psychological preparation for sleep. Stay for 1-2 minutes, breathing into any tight areas until they soften.
Corpse Pose (Savasana) might look like just lying down, but it’s the ultimate yoga pose for sleep when done with intention. Lie flat with arms at your sides, palms up, and legs slightly apart. Close your eyes and systematically relax each body part starting from your toes up to your scalp. The magic happens when you fully surrender to gravity no fidgeting or adjusting. Place an eye pillow or folded towel over your eyes to block light and enhance relaxation. Five minutes of conscious Savasana can be more refreshing than an hour of tossing and turning in bed.
Supported Bridge Pose (Setu Bandha Sarvangasana) gently opens your chest and hips while keeping you relaxed. Place a yoga block or firm pillow under your hips as you lie on your back with knees bent. Allow your arms to rest comfortably at your sides. This mild backbend counteracts all the forward bending we do during the day without overstimulating your system. It’s especially helpful if you sit at a desk all day or suffer from low back pain that interferes with sleep. Stay for 2-3 minutes, imagining your spine lengthening with each breath.
Twisted Root Pose (Supta Matsyendrasana) is one of the best yoga poses for sleep because it releases spinal tension and massages your internal organs. Lie on your back and hug your right knee to your chest, then guide it across your body toward the left while looking right. Keep both shoulders grounded if possible. Twists like this help “wring out” physical and emotional tension stored in your core. Hold for 1-2 minutes per side, breathing into any resistance until it melts away.
Standing Forward Fold (Uttanasana) with bent knees is perfect if you want to combine stretching with calming your mind before bed. From standing, bend your knees generously and fold forward, letting your head hang heavy. Grab opposite elbows and sway gently side to side. This pose brings fresh blood flow to your brain while releasing your neck and shoulders areas that hold tremendous stress. Stay for 1 minute, focusing on lengthening your spine with each inhale and deepening the fold with each exhale.
Reclining Hero Pose (Supta Virasana) is a game-changer for people who experience restless legs at night. Sit between your heels (use props if needed), then carefully recline back onto your elbows and eventually your back. Place pillows under your back and head for support if your quads are tight. This intense front-thigh stretch improves circulation to your legs while creating a sense of groundedness. Start with just 30 seconds and gradually work up to 2 minutes as your flexibility improves.
Side-Lying Stretch is one of the simplest yet most effective yoga poses for sleep you can do right in your bed. Lie on your left side with legs straight, then reach your right arm overhead while keeping your left ear close to your left shoulder. Breathe into the stretch along your right side an area we rarely stretch but that holds much tension. This pose also helps align your spine after a long day of sitting. Hold for 1 minute per side before settling into your favorite sleep position.
Cat-Cow Stretch (Marjaryasana-Bitilasana) on your knees helps release tension in your spine while synchronizing movement with breath a perfect transition from active day to restful night. Move between arching your back (cat) and dipping your belly (cow) for 1-2 minutes, making each movement fluid and connected to your breathing. This gentle sequence massages your internal organs and brings awareness to your body, making it easier to notice and release areas of holding.
Creating a consistent bedtime yoga routine using these best yoga poses for sleep trains your body to recognize when it’s time to wind down. Spend 10-20 minutes each evening moving through 4-5 of these poses, holding each long enough to feel their relaxing effects. Combine them with other sleep hygiene practices like dim lighting, cool room temperature, and avoiding screens before bed. Remember that consistency matters more than perfection even just a few minutes of mindful stretching can make a dramatic difference in your sleep quality over time.