If your mind keeps racing at night or your body feels tense when you finally crawl into bed, a gentle yoga routine can make a surprising difference. The right poses help slow your breathing, release physical tension, and signal to your nervous system that it’s time to rest.
You don’t need a long or intense session — even 10–15 minutes of calming movement before bed can help you fall asleep faster and wake up feeling more refreshed.
Why Yoga Helps Improve Sleep
Yoga combines slow movement, deep breathing, and mindfulness — three powerful tools for better rest. Gentle stretches relax tight muscles, while steady breathing lowers stress hormones and helps your body shift into “rest mode.”
Over time, a consistent bedtime routine with yoga can improve sleep quality, reduce nighttime anxiety, and make mornings feel less sluggish.
1. Child’s Pose (Balasana)
Child’s Pose is one of the most calming yoga positions. It gently stretches the back and hips while encouraging slow, steady breathing.
How to do it:
Kneel on the floor, sit back on your heels, and stretch your arms forward while lowering your forehead toward the ground. Take slow breaths and let your shoulders relax.
Why it helps:
It releases tension in the lower back and promotes a feeling of safety and relaxation before sleep.
2. Legs Up The Wall (Viparita Karani)
This simple pose is incredibly effective for reducing fatigue and calming the nervous system.
How to do it:
Lie on your back near a wall and extend your legs straight up against it. Rest your arms by your sides and breathe deeply.
Why it helps:
It reduces swelling in the legs, encourages circulation, and helps your body unwind after a long day.
3. Seated Forward Fold (Paschimottanasana)
A gentle forward fold can quiet the mind and stretch the spine and hamstrings.
How to do it:
Sit with your legs extended forward and slowly reach toward your feet, keeping your movements relaxed rather than forced.
Why it helps:
Forward folds naturally encourage introspection and calmness, making them perfect for nighttime routines.
4. Supine Twist
Twists help release tension in the spine and promote deep relaxation.
How to do it:
Lie on your back, hug one knee to your chest, and gently guide it across your body while keeping your shoulders grounded. Repeat on the other side.
Why it helps:
This pose eases tightness in the back and hips while encouraging slow breathing.
5. Reclining Bound Angle Pose (Supta Baddha Konasana)
A restorative pose that opens the hips and chest while allowing the body to completely relax.
How to do it:
Lie on your back, bring the soles of your feet together, and let your knees fall outward. Support your legs with pillows if needed.
Why it helps:
It reduces physical tension and creates a sense of calm that’s ideal before bedtime.
6. Cat-Cow Stretch
A gentle flowing movement that relieves stiffness and prepares your body for rest.
How to do it:
On your hands and knees, alternate between arching your back (Cat) and dropping your belly while lifting your head (Cow).
Why it helps:
It loosens the spine and helps release built-up stress from the day.
7. Corpse Pose (Savasana)
The ultimate relaxation pose — and a must before sleep.
How to do it:
Lie flat on your back with arms and legs relaxed. Close your eyes and focus on slow, deep breaths.
Why it helps:
It allows your body to fully absorb the calming effects of your practice and prepares your mind for sleep.
Tips For A Relaxing Nighttime Yoga Routine
- Keep movements slow and gentle — avoid intense or energizing poses.
- Dim the lights and play soft music if it helps you relax.
- Focus on long, steady breaths instead of pushing deep stretches.
- End your practice with a few minutes of stillness or meditation.
The Bottom Line
You don’t need a complicated routine to improve your sleep. A handful of calming yoga poses can help release physical tension, quiet your mind, and create a peaceful transition into rest. With consistent practice, you may find yourself falling asleep more easily and waking up feeling lighter, calmer, and ready to take on the day.