Yoga Poses for better sleep: Many people struggle to fall asleep at night. You turn in bed, check the clock and wake up again. If this feels familiar, there is a gentle solution that does not involve medicines. Yoga can slow your thoughts, relax your body and help you sleep better.
Yoga is more than just physical movement. It activates the body’s relaxation response. This makes it ideal before bedtime. When combined with slow breathing and calm focus, yoga prepares your mind and body for rest. Even a few simple poses can improve sleep quality over time.
Yoga Poses For Better Sleep
Here are five easy yoga poses for better sleep that you can do at home.
Balasana (Child’s Pose)
Balasana is one of the most calming yoga poses. It gently stretches the back, hips and thighs. At the same time, it soothes the nervous system and reduces stress.
How to do it:
Kneel on the floor and sit back on your heels.
Stretch your arms forward and rest your forehead on the mat.
Breathe slowly for one to three minutes.
This pose helps release mental and physical tension built up during the day.
Legs Up the Wall Pose (Viparita Karani)
This simple pose is popular in bedtime yoga routines. It helps relax tired legs and calm the body.
How to do it:
Lie on your back and place your legs up against a wall.
Keep your arms relaxed by your sides.
Stay here for three to five minutes with deep breathing.
The position improves circulation and eases pressure in the lower back. It also signals the body to slow down.
Reclining Butterfly Pose (Supta Baddha Konasana)
This pose gently opens the hips and encourages full-body relaxation.
How to do it:
Lie on your back.
Bring the soles of your feet together.
Let your knees fall outward and rest your arms beside you.
Hold the pose for two to five minutes.
As the hips relax, the nervous system also begins to settle.
Cat-Cow Pose (Marjaryasana–Bitilasana)
Cat-Cow is a slow, flowing movement that releases tension from the spine.
How to do it:
Come onto your hands and knees.
Inhale and arch your back.
Exhale and round your spine.
Repeat gently for one to two minutes.
This rhythmic movement links breath with motion and prepares the body for rest.
Shavasana (Corpse Pose)
Shavasana is the final and most relaxing pose. It allows the body to fully unwind.
How to do it:
Lie flat on your back.
Let your arms and legs relax naturally.
Close your eyes and breathe slowly.
Stay for three to five minutes.
Focus on releasing tension from every part of your body.
Try practising these poses 10 to 20 minutes before bedtime. Keep the lights dim and breathe slowly. Yoga may not fix sleep problems overnight, but with regular practice, it can make falling asleep easier and more peaceful.
