Best Yoga Poses For Better Sleep: In-Depth Guide

Yoga is an excellent way to relax both the body and mind before bedtime. A consistent yoga practice can help improve sleep quality, duration and efficiency. The postures, breathing techniques and meditation involved in yoga. Effective tools for reducing stress and anxiety. Regular yoga poses also helps strengthen the muscles. Supporting the back and spine which can reduce pain & discomfort that disrupts sleep. Practicing yoga poses that gently stretch tight muscles. Developed from daily activities will lead to greater physical comfort. The mental focus and conscious breathing required during yoga helps clear worries from the mind at the end of the day. Yoga allows us to enter a deeply relaxed state that enables restful sleep.

Child’s Yoga Pose for Lower Back Relief

Child's Pose for Lower Back Relief

Child’s pose is a basic resting pose that provides a gentle stretch for the hips, thighs and ankles. To get into a child’s pose, start from a kneeling position and sit back over your heels. Spread your knees slightly wider than hip-distance apart, keeping the big toes together. Exhale as you lay your torso down over your thighs, extending your arms out in front of you with palms facing down. Rest your forehead on the floor and focus on deep breathing. With each exhale, try to sink your hips back towards your heels to increase the stretch. Hold the child’s pose for 1-2 minutes, breathing deeply in and out through your nose. Child’s pose lengthens the lower back and allows tension to release from this area. The kneeling position with the torso draped over the thighs is extremely calming and restorative.

Legs Up the Wall for Circulation & Relaxation

Legs Up the Wall

The legs up the wall pose utilizes the power of inversion to reduce stress and calm the nervous system. Start by sitting sideways close to a wall. Gently swing your legs up the wall while lowering your upper body onto the floor. Scoot your sitting bones as close to the wall as feels comfortable. Extend your legs up along the wall without locking your knees, keeping arms relaxed by your sides with palms up. Close your eyes and breathe deeply for 5-10 minutes. Focus on your inhales and exhales as your belly rises and falls. This pose improves circulation by bringing blood flow to the upper body which nourishes cells and quiets the nervous system. The inversion helps stretch tight hamstrings and calves after being on your feet all day. Legs up the wall can be practiced daily before bed to unwind.

Reclining Bound Angle for Hip & Back Relief

Reclining Bound Angle

The reclining bound angle pose opens the hips and brings relief to tight lower back muscles. Lie down on your back with knees bent and feet on the floor hip-width apart. Let both knees drop open to the left, then draw your right ankle over your left thigh. Clasp your hands behind your left thigh and pull the knee into your chest until you feel a deep stretch in your hip. Hold for 30 seconds then repeat on the other side. Finally, hug both knees into your chest together and rock your spine gently from side to side, massaging your lower back. Straighten your legs up towards the ceiling, relaxing your tailbone into the mat. Hold this upside down position for 1-2 minutes, breathing deeply. Gently release your knees down and rest in a neutral spine. This pose stretches the outer hips, groins and lower back, preparing your body for rest.

Twisting with Reclining Spinal Twist

Twisting with Reclining Spinal Twist

Twisting yoga poses help to wring out tension that builds up in the spine during the day. The reclining spinal twist gently decompresses the vertebrae to relax the back. Start by lying down and hugging both knees into your chest. Lower both knees over to your right side, keeping feet flexed. Extend your arms out in a T-shape for a deeper twist. Gaze over your left shoulder, away from your knees. Use each exhale to sink your knees closer to the floor, keeping shoulders grounded. Hold this position for 30 seconds to 1 minute. Hug knees back to your chest and repeat the twist on the other side. Spinal twists help unravel anxiety, stress and tightness from the back muscles. Practice daily before bed to unwind.

Relax Completely in Corpse Yoga Pose

Relax Completely in Corpse Yoga Pose

Corpse pose or savasana is meant to be held after yoga practice to allow complete integration of the poses’ benefits. Lie down on your back with legs comfortably apart and arms slightly out to the sides, palms up. Close your eyes gently and relax your entire body from head to toe. Breathe slowly and deeply without controlling your breath. Release any thoughts and focus on the natural rise and fall of your chest and belly. Hold savasana for 5-10 minutes until you feel deeply relaxed and grounded. To exit, gently roll to your right side and press up to a seated position slowly. Sinking into corpse pose before bed empties the mind and invites the body to recharge.

Cat-Cow Yoga Flow for Spinal Mobilization

Cat-Cow Flow for Spinal Mobilization

The cat-cow pose gently mobilizes the spine and facilitates deep breathing. Come to all fours with knees under hips and palms under shoulders. Inhale as you drop your belly down and gaze up, forming a cow pose. Exhale as you arch your back up and bring your chin down to your chest into cat pose. Repeat this slow, fluid motion 5 times, moving between cow and cat poses. On your last exhale, return to a neutral table top. Stretch your neck by letting your head hang heavy before lying down. Doing just a few rounds of cat-cow pose releases tension by massaging the spine. The deep breathing also helps induce calm before bed.

Seated Forward Bend Yoga to Stretch the Back Body

Seated Forward Bend Yoga

The seated forward bend stretches the entire backside of the body including the hamstrings, calves and spine. Sit with legs extended forward and press your palms down by your hips. As you exhale, hinge forward at the hips to fold your torso over your legs. Bend only as far as feels comfortable without rounding your back. Take 10 long deep breaths as you fold a little deeper on each exhale. After your last exhale, walk your hands back towards your hips. Slowly roll up your spine stacking each vertebra as you inhale. Lift your chest up last and relax your hands in your lap as you exhale. This forward bend induces full body relaxation while lengthening tight muscles in the back of the body.

Bridge Pose for Spinal Relief

Bridge Pose for Spinal Relief

Bridge pose gently strengthens the back muscles while opening the chest and hips. Lie down on your back with knees bent and feet hip-width apart on the floor. On an inhale, press your feet down to lift your hips up towards the ceiling. Interlace your fingers beneath your back or keep arms extended by your sides. Lift your chest towards your chin keeping your shoulders grounded. Hold this backbend for 30 seconds to 1 minute breathing deeply. On your exhale, slowly roll each vertebra back down onto the mat. Hug your knees into your chest and rock side to side gently. Bridge pose reverses spine compression from sitting and strengthens the back for better posture. Practice daily before bed to support spinal health.


A regular yoga Poses practice before bedtime can greatly improve your ability to unwind both physically & mentally for sleep. Even just 5 to 10 minutes spent consciously relaxing in a child’s pose. Legs up the wall or supine twists can release accumulated tension & settle your mind. When performed consistently, restorative poses improve flexibility, breathing and comfort. Leading to easier sleep onset and higher quality rest. Along with good sleep habits. A nightly yoga sequence is one of the most effective natural solutions for insomnia & sleeplessness. Over time, you will notice increased energy, reduced mental and physical stress. During the day the benefits of better sleep compounds.

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