A short yoga practice before bed can help calm your mind and release tension in your muscles, especially after a hectic day. This isn’t meant to be an intense workout, but a gentle way to signal to your body that it’s time to rest. These five easy poses are perfect for beginners and don’t require flexibility. The key is to breathe slowly and create a peaceful environment around you. The first pose is Child’s Pose. Begin by kneeling and sitting back on your heels.
Preparing Your Sleep Space
Sleep is easier when your body feels relaxed and your mind is quiet. Gentle yoga helps to release tightness in areas like the hips and shoulders, while controlled breathing activates your nervous system, helping you unwind. It acts as a dimmer switch to turn down the energy of your busy day. The poses below are chosen for their minimal effort and ability to be held comfortably for longer durations, making them ideal for preparing your body and mind for rest.
How Yoga Improves Sleep Quality
Achieving better sleep starts with relaxation. When the body is relaxed and the mind isn’t in “alert” mode, sleep comes more naturally. Gentle yoga helps to ease tension in the hips, lower back, neck, and shoulders, while steady breathing encourages a calmer state. Think of it as lowering the volume on your day. The following poses are soothing, require low effort, and can be held longer, setting the body up perfectly for sleep.
Pose 1: Child’s Pose (Balasana)
Child’s Pose is a simple way to reset your back and hips while calming your nervous system. Start by kneeling on the floor with your big toes together and knees spread apart. Lean forward, letting your forehead rest on the mat or a pillow. Stretch your arms forward to feel a gentle stretch throughout your body, or rest your arms by your sides if you prefer a more enclosed position.
Pose 2: Legs Up the Wall (Viparita Karani)
This pose is excellent for relieving heavy legs and reducing swelling at the end of the day. Sit sideways next to a wall and swing your legs up while lying back gently. Position your hips close to the wall or leave a small gap. If needed, place a folded blanket under your hips for additional support. Relax your arms on your belly or by your sides. Stay in this pose for 3 to 8 minutes. If your mind starts to wander, count your exhalations from 1 to 10 to bring your focus back. The simplicity of this pose is exactly what makes it effective for sleep.
Pose 3: Reclining Bound Angle (Supta Baddha Konasana)
This pose opens your hips and relaxes the abdominal muscles, making it particularly soothing after a meal. Begin by lying flat on your back. Bring the bottoms of your feet together and let your knees drop outward. Use pillows or folded towels under your knees for added comfort. Place one hand on your chest and the other on your stomach. Sleep tip: Hold this position for 2 to 5 minutes, allowing your stomach to expand naturally as you breathe. Keep your jaw loose and your tongue relaxed to avoid staying in a state of mild alertness.
Pose 4: Supine Twist (Supta Matsyendrasana)
A simple twist can ease tension in your lower back and promote relaxation. Start by lying on your back, pulling your knees toward your chest. Let your knees fall to one side while extending your arms out to form a T-shape. You can turn your head in the opposite direction for a deeper twist, or keep your head facing up. For better sleep, stay in this position for 1 to 2 minutes on each side, focusing on deep breaths into your ribs and the sides of your body. If your knees don’t reach the floor, use a pillow for support.
Pose 5: Supported Corpse Pose (Savasana)
Savasana is a classic relaxation pose that helps the body absorb relaxation. To enhance its effectiveness for sleep, add extra support so your muscles can fully release tension. Lie flat on your back with a pillow under your knees to relieve pressure on your lower back. Cover yourself with a light blanket. If your mind races, place an eye pillow or soft cloth over your eyes. Sleep tip: Stay in this pose for 3 to 10 minutes, breathing in for 4 counts and out for 7 counts. If that feels difficult, try breathing in for 4 and out for 6 instead. Keep your breathing gentle and natural. When finished, roll onto your right side and take a few breaths before sitting up.
A Simple Bedtime Yoga Flow
Start with Child’s Pose for 2 minutes, then move to Legs Up the Wall for 5 minutes. Follow with Reclining Bound Angle for 3 minutes, then Supine Twist for 2 minutes on each side, and finish with Supported Savasana for 3 to 5 minutes. If you’re short on time, just do Legs Up the Wall and Supported Savasana—they can significantly shift your mood.
Habits That Enhance Sleep
Yoga is beneficial for sleep, but it’s also important to pay attention to your environment and timing. Avoid caffeine in the late afternoon and evening, as it may keep you awake. Dim your screens during the last hour before bed and steer clear of stimulating content. If your mind runs through tomorrow’s tasks, write a brief worry list and note one simple action step, then set it aside. Practice nose breathing during your yoga session and keep the room quiet. The most important factor is consistency—repeating this routine for two weeks will help your body recognize it as a signal that the day is over. If you have specific sleep concerns, such as difficulty falling asleep or waking up in the middle of the night, feel free to share, and I can tailor the poses with precise timing and equipment suggestions to suit your needs.
