Yoga for Better Sleep: 9 Relaxing Poses to Help You Fall Asleep Faster

9 Bedtime Yoga Poses for Better Sleep

Sleep is not a luxury—it’s a cornerstone of health and well-being. Yet, in today’s fast-paced world, many people struggle with restless nights, lying awake as their minds race. If this resonates with you, yoga offers a gentle, natural solution to transform your sleep. At PurePose Yoga, we’ve guided countless individuals to overcome insomnia, anxiety, and sleeplessness by incorporating simple yoga poses and breathing techniques into their bedtime routines.

In this comprehensive guide, we explore how yoga promotes restful sleep and share nine effective bedtime poses to help you unwind, relax, and drift into deep, restorative slumber. Whether you’re new to yoga or a seasoned practitioner, these practices can become your nightly ritual for better mornings and brighter days.

Why Yoga Improves Sleep

Yoga’s ability to enhance sleep stems from its holistic approach, addressing both physical tension and mental stress. By calming the nervous system and fostering mindfulness, yoga creates the perfect conditions for rest. Here’s why it works:

• Reduces Stress: Lowers cortisol levels, easing the body out of “fight or flight” mode.
• Relaxes the Body: Releases muscle and joint tension accumulated during the day.
• Balances the Nervous System: Activates the parasympathetic system for relaxation.
• Promotes Mindfulness: Encourages present-moment awareness, quieting racing thoughts.
• Enhances Breathing: Deep, slow breaths prepare the body for sleep.

Research Insight: Harvard Medical School reports that consistent yoga practice improves sleep quality, reduces the time it takes to fall asleep, and benefits those with insomnia, particularly older adults.

1. Child’s Pose (Balasana)

Best for: Calming the mind, relieving tension, emotional comfort

Child’s Pose is a nurturing, restful posture that gently stretches the lower back and hips, creating a sense of safety and calm.

Benefits:

• Releases tension from hips, shoulders, and lower back.
• Lowers anxiety and promotes emotional grounding.
• Encourages deep, slow breathing for relaxation.
• Prepares the mind for restful sleep.

How to do it:

• Kneel on the floor, touch your big toes together, and sit back on your heels.
• Stretch your arms forward, resting your forehead on the mat.
• Hold for 1–3 minutes, breathing deeply into your belly.

PurePose Yoga Tip: Place a folded blanket under your knees or forehead for extra comfort.

2. Legs-Up-the-Wall (Viparita Karani)

Best for: Nervous system relaxation, leg fatigue relief, circulation

This gentle inversion soothes tired legs and calms the nervous system, signaling the brain to relax.

Benefits:

• Reduces swelling and fatigue in feet and legs.
• Promotes healthy blood flow and circulation.
• Calms the mind and eases stress.
• Supports deeper relaxation for sleep preparation.

How to do it:

• Lie on your back with hips close to a wall, extending legs upward.
• Place a cushion or folded blanket under your hips for support.
• Hold for 2–5 minutes, breathing slowly and evenly.

Tip: Practice this pose on your bed for convenience and added comfort.

3. Supine Spinal Twist (Supta Matsyendrasana)

Best for: Back tension relief, digestion, emotional release

This gentle twist releases spinal tension and supports digestion, fostering physical and emotional calm.

Benefits:

• Releases toxins and tension from the spine and back.
• Supports digestion by massaging abdominal organs.
• Promotes emotional release and relaxation.
• Eases lower back discomfort before bed.

How to do it:

• Lie on your back, bring one knee across your body to the opposite side.
• Extend the opposite arm and look in that direction.
• Hold for 1–3 minutes per side, breathing deeply.

PurePose Yoga Tip: Place a pillow under your knee for support to deepen the twist comfortably.

4. Reclining Butterfly Pose (Supta Baddha Konasana)

Best for: Hip opening, deep breathing, fatigue relief

This restorative pose opens the hips and chest, encouraging slow breathing and inner calm.

Benefits:

• Relieves physical and mental fatigue.
• Opens the chest for deeper, more relaxed breathing.
• Reduces tension in the hips and groin.
• Promotes a sense of surrender and calm.

How to do it:

• Lie on your back, bring the soles of your feet together, and let your knees fall open.
• Place pillows or bolsters under your knees for support.
• Hold for 2–5 minutes, focusing on slow breaths.

Tip: Rest your hands on your belly to connect with your breath and enhance relaxation.

5. Seated Forward Fold (Paschimottanasana)

Best for: Nervous system calm, spine stretch, mild depression relief

This gentle forward fold stretches the spine and soothes the mind, preparing you for rest.

Benefits:

• Calms brain activity and reduces mental chatter.
• Eases tension in the lower back and hamstrings.
• Relieves mild depression and anxiety symptoms.
• Promotes introspection and relaxation.

How to do it:

• Sit with legs extended, inhale to lengthen your spine.
• Exhale and fold forward, reaching toward your feet or shins.
• Hold for 1–3 minutes, breathing deeply.

PurePose Yoga Tip: Use a strap around your feet or a bolster under your knees to make the pose more accessible.

6. Cat-Cow Pose (Marjaryasana-Bitilasana)

Best for: Spinal mobility, nervous energy balance, back tension relief

This gentle flow releases spinal tension and balances energy, preparing your body for rest.

Benefits:

• Loosens tight back muscles and improves spinal flexibility.
• Balances nervous energy through rhythmic movement.
• Promotes breath awareness for relaxation.
• Eases physical discomfort before bed.

How to do it:

• On all fours, inhale to arch your spine (Cow), lifting chest and tailbone.
• Exhale to round your spine (Cat), tucking chin to chest.
• Flow between poses for 1–2 minutes, syncing breath with movement.

Tip: Move slowly and focus on your breath to maximize the calming effect.

7. Happy Baby Pose (Ananda Balasana)

Best for: Hip opening, stress reduction, inner calm

This playful pose opens the hips and lowers stress, fostering a sense of ease and relaxation.

Benefits:

• Reduces physical and mental fatigue.
• Lowers cortisol levels for stress relief.
• Opens hips and releases lower back tension.
• Encourages a lighthearted, calming mindset.

How to do it:

• Lie on your back, grab the outer edges of your feet.
• Gently pull knees toward the floor, keeping your back flat.
• Hold for 1–3 minutes, rocking gently if desired.

PurePose Yoga Tip: Smile softly during this pose to enhance its joyful, calming effect.

8. Reclined Twist with a Pillow

Best for: Emotional grounding, comfort, slow breathing

This supported twist uses a pillow or bolster for maximum comfort, promoting deep relaxation.

Benefits:

• Provides physical and emotional grounding.
• Releases stress and tension from the spine.
• Encourages slow, deep breathing for calm.
• Supports a sense of safety and ease.

How to do it:

• Lie on one side with knees bent, resting your torso on a pillow placed diagonally.
• Extend your arms comfortably and relax into the pose.
• Hold for 2–3 minutes per side, breathing deeply.

Tip: Use a soft pillow or bolster to enhance comfort and support.

9. Corpse Pose (Savasana)

Best for: Deep relaxation, mental calm, sleep preparation

Savasana is the ultimate relaxation pose, allowing your body and mind to fully surrender to rest.

Benefits:

• Induces a deep sleep-like state for total relaxation.
• Stops racing thoughts and mental chatter.
• Resets the nervous system for restful sleep.
• Promotes mindfulness and body awareness.

How to do it:

• Lie flat on your back, legs and arms spread comfortably.
• Close your eyes and focus on slow, natural breaths.
• Hold for 3–5 minutes, letting go of tension.

PurePose Yoga Tip: Place a blanket over your body or under your knees for added warmth and comfort.

Bonus: Yoga Nidra (Yogic Sleep)

Best for: Insomnia relief, deep relaxation, mental calm

Yoga Nidra is a guided meditation that hovers between wakefulness and sleep, perfect for those struggling with persistent insomnia.

Benefits:

• Reduces anxiety and promotes deep mental relaxation.
• Improves sleep quality and reduces awakenings.
• Supports emotional healing and stress relief.
• Accessible even for beginners with no physical effort.

How to do it:

• Lie in Savasana, following a 10–20 minute guided Yoga Nidra meditation.
• Use a sleep meditation app or YouTube video for guidance.
• Focus on the instructions, letting your mind drift naturally.

PurePose Yoga Tip: Practice Yoga Nidra in a dark, quiet room to enhance its sleep-inducing effects.

FAQs – Ask PurePose Yoga

Q. Can I do yoga in bed?

Yes! Poses like Legs-Up-the-Wall, Supine Twist, and Savasana are perfect for practicing on a mattress, offering comfort and convenience.

Q. When is the best time to do yoga for sleep?

Practice 30–60 minutes before bedtime to allow your body and mind to fully unwind and prepare for rest.

Q. Can yoga replace sleeping pills?

For many, regular yoga can naturally improve sleep without side effects. Consult your doctor before discontinuing any prescribed medication.

Q. How long should I hold each pose?

Hold each pose for 1–3 minutes, focusing on slow, deep breaths to maximize relaxation.

Q. What type of yoga is best for sleep?

Restorative, Yin, and gentle Hatha yoga are ideal for bedtime, as they emphasize relaxation and calm.

Tips for Better Sleep with Yoga

Creating a bedtime yoga routine is about setting the stage for deep rest. These tips from PurePose Yoga will enhance your practice:

• Use dim lighting or candles: Soft lighting signals your brain to wind down.
• Play calming music or nature sounds: Gentle audio creates a soothing atmosphere.
• Avoid screens post-practice: Stay off devices for 30 minutes to maintain relaxation.
• Add lavender oil or incense: Aromatherapy enhances calm and sleep readiness.
• End with gratitude: Reflect on one positive moment from your day to foster peace.
• Keep it simple: Start with 2–3 poses to build a sustainable routine.

Sleep is sacred, a time for your body to heal and your mind to recharge. In a world that demands constant motion, yoga offers a gentle, powerful way to reclaim restful nights. These nine bedtime poses—Child’s Pose, Legs-Up-the-Wall, Supine Twist, Reclining Butterfly, Seated Forward Fold, Cat-Cow, Happy Baby, Reclined Twist with Pillow, and Savasana—along with Yoga Nidra, are your tools to create a peaceful bridge from day to dream. At PurePose Yoga, we encourage you to start small, perhaps with just a few poses tonight, and build a ritual that nourishes you. With consistency, you’ll not only sleep better but wake up refreshed, ready to embrace each day with clarity and calm. Let yoga be your lullaby, guiding you to deep, restorative slumber.