If you’re having trouble falling asleep or can’t sleep at night, try these gentle yoga poses. It relaxes your body, calms your mind, and prepares you for a deeper, more restful sleep.
Do you wake up at night and lie down staring at the ceiling or tossing and turning? Lack of sleep is a common problem for many people. Extended screen time, mental stress, irregular daily routines, and physical tension often make it difficult for the body to truly relax before bed. If your mind remains active, it will be difficult to fall asleep. This is where gentle yoga can help. Slow, calming poses help release muscle tension, slow your breathing, and signal your nervous system that it’s time to rest. These relaxing yoga poses reduce stress hormones, improve sleep quality, and naturally relax your body.
Calming yoga poses to do before bed
To help you get a good night’s sleep, here are 10 yoga poses to help you relax and unwind before bed.
1. Legs up against the wall pose (Viparita Karani)
This pose reduces swelling in your legs and calms your nervous system. It also helps relieve fatigue after a long day. manner:
- Sit close to the wall and sleep on your back
- stretch your legs towards the wall
- place your arms beside your body
- close your eyes and breathe slowly
- Stay for 3-5 minutes
2. Cat and Cow Pose (Marjaryasana – Vitirasana)
This gentle flow helps to synchronize your breathing and movement while relaxing your spine and relieving tension in your back. manner:
- Please come on all fours
- Arch your back while breathing in (cow)
- Round your spine while exhaling (cat)
- move slowly with breathing
- Repeat for 1-2 minutes
3. Malasana (yoga squat)
Malasana releases tension in the lower back and lower back and promotes grounding. manner:
- Stand with your feet wider than your hips
- take a crouching position
- Place your palms together at your chest
- keep your back tall
- Continue for 5 to 8 breaths
4. Reclining Butterfly Pose (Supta Baddha Konasana)
This deeply relaxing pose opens your hips and calms your mind. manner:
- Please sleep on your back
- Put the soles of your feet together
- bend the knees outward
- Place your hands on your stomach or chest
- Stay for 2-3 minutes
5. Bound Horn Pose (Baddha Konasana)
It relieves tension on the inner thighs and improves blood circulation. manner:
- sit with the soles of your feet together
- hold your feet
- sit upright and breathe
- Slowly lean forward if comfortable.
- Hold for 1-2 minutes
6. Downward-Facing Dog (Adho Mukha Svanasana)
This pose stretches the spine and relieves stiffness without causing too much stimulation. manner:
- Start on your hands and knees
- lift your hips up
- push your heels toward the floor
- relax your neck
- Continue for 5 to 6 breaths
7. Butterfly pose
A seated version that calms the body and reduces restlessness. manner:
- sit with feet together
- Flapping your knees slightly or keeping them still
- keep the spine straight
- please breathe slowly
- Hold for 1-2 minutes
8. Child’s pose (balasana)
A soothing pose that reduces stress and calms the nervous system. manner:
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- sit on one’s knees and on one’s heels
- fold forward
- put your forehead on the floor
- stretch your arms or relax
- Stay for 1-2 minutes
9. Happy Baby Pose (Ananda Balasa)
Relieve lower back pain and relax your hip joints. manner:
- Please sleep on your back
- bend your knees towards your chest
- grab the foot or ankle
- Slowly rock from side to side
- take a deep breath
10. Corpse Pose (Savasana)
This final pose will help you relax and get a good night’s rest. manner:
- sleep on your back
- Relax your arms and legs
- close your eyes
- focus on slow breathing
- Stay for 3-5 minutes
These slow poses before bed calm your nervous system, relax stiff muscles, and quiet your thoughts. It will be easier to fall asleep and you will sleep longer.
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