Yoga for Better Sleep: Poses to Practice Before Bed

Yoga for Better Sleep: Poses to Practice Before BedA good night’s sleep is the foundation of health. Yet, in our modern lives, stress, screens, and irregular routines often make it difficult to unwind. If you’ve ever tossed and turned at night, yoga might be the natural remedy you need. Practicing gentle poses before bed can calm the nervous system, relax tight muscles, and prepare the mind for deep, restorative rest.

Why Yoga Helps with SleepYoga works on multiple levels. Physically, it eases tension in the body—especially around the hips, back, and shoulders, where stress often gathers. Mentally, focusing on breath and movement creates a meditative rhythm, helping you step away from racing thoughts. With consistency, yoga becomes a natural sleep aid, without relying on pills or restless scrolling.

Poses to Practice Before Bed

1. Child’s Pose (Balasana)This grounding posture gently stretches the hips and lower back, sending a signal of safety and rest to the body. Rest your forehead on the mat (or a pillow) and take slow, deep breaths.

2. Legs-Up-the-Wall (Viparita Karani)One of the most relaxing poses for bedtime, this inversion reduces fatigue and improves circulation. Place a folded blanket under your hips for extra support.

3. Supine Spinal Twist (Supta Matsyendrasana)Lying on your back, gently twist each side. This detoxifies internal organs and releases tension from the spine—perfect for letting go of the day.

4. Reclined Bound Angle Pose (Supta Baddha Konasana)Bring the soles of your feet together, let your knees fall outward, and place pillows under them for support. This pose relaxes the hips and deepens the breath.

5. Corpse Pose (Savasana) End your practice lying flat with eyes closed. Focus on slow breathing, letting your body sink into complete relaxation.

Tips for Making It a RitualDim the lights or light a candle while you practice.Keep your phone away this is your time.Add a few minutes of meditation or gentle breathing exercises for extra calm.Yoga as a Path to Deeper RestYoga is not just a tool for physical fitness it’s a holistic practice that supports balance in every aspect of life, including sleep. Many people who join immersive programs, like a 200 hour yoga teacher training Bali, discover firsthand how consistent yoga practice improves their sleep, focus, and overall well-being. Whether you’re a beginner or an advanced practitioner, bringing yoga into your evening routine can help you drift into restful sleep with ease.