Do you often lie awake at night, turning from side to side, unable to switch off? You are not alone. Many people struggle to fall asleep after a long and stressful day. The good news is that a few minutes of gentle yoga for better sleep can make a big difference.
Evening yoga helps your body slow down and your mind feel calm. The simple stretches and deep breathing guide you away from the day’s worries and prepare you for rest. By making yoga for better sleep part of your nightly routine, you create a peaceful moment just for yourself – one that leads to a calmer mind and a deeper night’s sleep.
Let’s explore a few easy yoga poses you can do before bed to help your body relax and your mind drift into deep sleep.
1. Child’s Pose (Balasana)
How it helps in better sleep:
Child’s Pose is one of the best yoga poses for better sleep. It helps your body slow down by calming the nervous system and easing tension in the back, shoulders and neck – areas that often hold stress. This gentle forward fold also encourages steady breathing, which helps the mind settle before bed.
How to do it:
Kneel on your mat and bring your big toes together, keeping your knees slightly apart. Sit back on your heels and slowly stretch your arms forward on the floor. Let your forehead rest on the mat. Close your eyes and breathe deeply for one to two minutes. Focus on relaxing your shoulders and back with every breath.
2. Legs Up the Wall (Viparita Karani)
How it helps in better sleep:
Legs Up the Wall is a deeply relaxing pose that helps release tiredness from your legs and lower back. It improves blood circulation and slows your heart rate, which naturally helps your body feel lighter and calmer. This position gently supports your nervous system, making it easier to drift into sleep.
How to do it:
Sit close to a wall and lie down on your back. Gently lift your legs and rest them against the wall, keeping them straight but comfortable. Your arms can rest by your sides, palms facing up. Close your eyes and breathe slowly for five to ten minutes. Allow your whole body to relax as gravity does the work.
3. Seated Forward Bend (Paschimottanasana)
How it helps in better sleep:
Seated Forward Bend is one of the most easy yoga poses for better sleep. It gently stretches your back, neck and legs while helping your mind slow down. This simple stretch releases stress from your body and brings a sense of peace, making it easier to fall asleep. It is also a great yoga to calm the mind after a busy day.
How to do it:
Sit on your mat with your legs straight in front of you. Take a deep breath and raise your arms up. As you breathe out, slowly bend forward from your hips and try to reach your toes. Don’t push too hard – the goal is to relax, not to stretch deeply. Stay in this position for a few slow breaths and feel your body loosen with each exhale.
4. Cat-Cow Stretch (Marjaryasana-Bitilasana)
How it helps in better sleep:
Cat-Cow is a gentle yoga before bed movement that relaxes the spine and releases stiffness from the back and shoulders. This slow flow between two poses helps you connect your body and breath, which naturally calms the mind. It is one of the best relaxing yoga poses for sleep because it eases both physical and mental tension built up during the day.
How to do it:
Come onto your hands and knees, keeping your wrists under your shoulders and your knees under your hips. As you breathe in, drop your belly slightly, lift your head and look forward – this is the Cow pose. As you breathe out, round your spine upward and tuck your chin to your chest – this is the Cat pose. Keep moving slowly between these two positions for one or two minutes, matching each movement with your breath.
5. Reclined Butterfly Pose (Supta Baddha Konasana)
How it helps in better sleep:
Reclined Butterfly is one of the most calming yoga poses to relax the body. It gently opens the hips and chest, areas that often hold stress and tension. This pose encourages deep, steady breathing, which helps slow your heart rate and quiet the mind. Adding it to your evening yoga routine for better sleep can make your body feel light and peaceful before bed.
How to do it:
Lie down on your back and bring the soles of your feet together. Let your knees fall gently to the sides. You can place a cushion or folded towel under your knees for support. Rest your arms by your sides with palms facing up. Close your eyes and take slow, deep breaths. Stay here for three to five minutes, letting your whole body soften into the floor.
6. Corpse Pose (Savasana)
How it helps in better sleep:
Corpse Pose is the final step in a deep sleep yoga routine. It helps your whole body and mind rest completely. This pose teaches you to let go of tension, slow your thoughts and breathe calmly. It is one of the most powerful relaxing yoga before bed poses, perfect for ending your practice and preparing for sleep.
How to do it:
Lie flat on your back with your legs slightly apart and your arms resting by your sides, palms facing up. Close your eyes and take slow, gentle breaths. Feel your body getting heavier with every exhale. Stay in this position for five to ten minutes, allowing yourself to fully relax and feel peaceful.
Why Yoga Helps You Sleep Better
Many people find it hard to sleep because their mind stays active long after the body feels tired. Yoga helps by creating what is known as the relaxation response – a natural state where your heart rate slows, your muscles soften and your breathing becomes calm.
When you practise yoga for relaxation, your nervous system shifts from stress mode to rest mode. This helps your body release tension and signals your mind that it is safe to slow down.
Gentle stretches and deep breathing also clear away the mental noise that builds up during the day. These night-time yoga benefits make it easier to let go of worries, relax deeply and enjoy a more peaceful night’s rest. In simple words, yoga to calm the mind helps you fall asleep faster and wake up feeling truly refreshed.
MeditationTips Before Bed
Breathing slowly before bed can make a big difference in how quickly you fall asleep. Deep breathing tells your brain that it’s time to rest and helps lower your heart rate.
Try this simple exercise – sit or lie down comfortably. Inhale deeply through your nose for four counts, hold for two and exhale gently through your mouth for six counts. Repeat for a few minutes until your body feels lighter and calmer. This deep breathing for sleep helps clear your mind and relax every muscle.
Mindfulness also plays a big role. When you pay attention to your breathing or simply notice how your body feels, your thoughts slow down naturally. Spending even a few minutes in quiet reflection or gratitude before bed is a wonderful way to practise mindfulness at night and prepare for a peaceful sleep.
Lifestyle Tips for Better Sleep
Yoga can work wonders, but small lifestyle habits also matter. After your evening yoga session, try to keep your surroundings peaceful and simple.
Avoid screens for at least half an hour before bed – the bright light from phones and TVs can confuse your body’s sleep signals. Keep the lights soft and warm to help your mind relax. Stay hydrated but avoid heavy meals or too much water right before sleeping.
Gentle music, soft scents or aromatherapy can also help your body settle down. Lavender, chamomile or sandalwood are lovely choices to create a calm space. These small habits, combined with yoga, build a natural routine that supports deep, restful sleep every night.
Conclusion
Evening Yoga for Better Sleep is more than just exercise – it is a peaceful way to care for both body and mind. By taking a few minutes each night to stretch, breathe and unwind, you allow yourself to truly rest.
These simple habits, along with mindful breathing and calm surroundings, train your body to relax naturally. With regular practice, you’ll notice that falling asleep becomes easier and your nights feel more peaceful.
Remember, yoga for better sleep is not about perfection – it’s about slowing down, connecting with yourself and giving your body the rest it deserves.
