A good night’s sleep is vital for keeping your mind sharp & your emotions stable while supporting your overall health. However many people struggle to fall asleep or stay asleep through the night. The good news is that yoga offers a natural way to help. Specific yoga poses work to relax your body and quiet your mind so you can enjoy deep & refreshing sleep. Here are some of the most effective yoga poses to help you sleep better at night.
Child’s Pose (Balasana) — A Deeply Calming Stretch to Unwind Before Bed
Child’s Pose is a gentle resting position that releases tension in your back shoulders & neck. It promotes deep breathing that reduces stress & helps calm anxiety. Here’s how to practice it: Begin on all fours with your wrists directly under your shoulders and knees under your hips. Lower your hips back toward your heels while bringing your forehead down to the mat. Extend your arms forward or rest them by your sides with palms facing upward. Breathe deeply and slowly while staying in this position for one to three minutes.
Forward Fold (Uttanasana) — Release Built-Up Tension and Slow Racing Thoughts
This forward bend helps release tightness in your lower back hamstrings and neck. It creates a calming effect on both mind and body that reduces restlessness when you’re getting ready for sleep. How to do it: Stand with your feet positioned at hip width and fold forward from your hips while allowing your head & neck to hang loosely downward. Place your hands on the floor if you can reach it or grab opposite elbows with your hands. Let your neck muscles relax completely & release any tightness you feel there. Hold this position for 30 seconds to 1 minute while taking deep breaths throughout.
Legs Up the Wall (Viparita Karani) — Restore Energy and Signal the Body to Rest
This pose helps you relax by changing how blood flows through your body and calming your nerves. It stretches your legs and releases tension from your lower body. How to do it: Sit sideways with your right hip touching a wall. Lie back and swing your legs up so they rest against the wall. Let your arms rest naturally at your sides with your palms facing upward. Close your eyes and pay attention to your breathing. Stay in this position for 5 to 10 minutes and let your body completely relax.
Reclining Bound Angle Pose (Supta Baddha Konasana) — Gentle Opening for Night-Time Relaxation
This pose helps calm your nervous system and reduce stress. It stretches your hips and can relieve tension from prolonged sitting or standing. How to do it: Lie on your back with your legs straight. Press the bottoms of your feet together and allow your knees to fall outward to create a diamond shape. Rest your arms beside you with palms up or place your hands on your belly. Close your eyes & take slow deep breaths while staying in this position for 3 to 5 minutes.
Seated Forward Fold (Paschimottanasana) — Quiet the Nervous System for Better Sleep
This sitting position helps loosen your back and hamstrings while relaxing your nervous system. It works well for people who feel stiff after spending many hours on their feet or at a desk. Steps to perform this stretch: Start by sitting on the floor with both legs stretched out in front of you. Lean forward slowly and try to reach your feet or ankles with your hands. Make sure to keep your back straight rather than letting it curve forward. Stay in this position for 30 seconds to one minute while breathing deeply and slowly.
Savasana (Corpse Pose) — Full-Body Stillness for Deep, Restful Sleep
Savasana is a final relaxation pose that helps your entire body relax while keeping your mind focused. This pose works well for calming down after yoga & helps you feel deeply relaxed and peaceful inside. How to do it: Lie on your back with your legs stretched out and your arms placed at your sides. Close your eyes and pay attention to your breathing. Let any tension left in your body fade away. Hold this position for 5 to 10 minutes while clearing your mind and concentrating only on each breath.
