Tossing and turning all night is exhausting, and if you struggle to fall asleep, yoga instructors have some helpful advice for you.
They recommend simple poses and practices that calm your mind and relax your body before bed. These techniques can transform your nightly routine and help you drift off peacefully, waking up refreshed and ready for the day ahead.
1. Child’s Pose for Deep Relaxation
Kneel down and sit back on your heels, then fold forward until your forehead touches the ground—this is what yoga instructors call one of the most comforting positions you can find. Your back, hips, and thighs get a gentle stretch that feels like a warm hug after a long day.
Breathing becomes easier and deeper when you’re folded inward like this, helping tension melt away from your shoulders and neck. The pose naturally encourages you to turn inward and forget about tomorrow’s worries.
Stay here for several minutes, focusing only on your breath moving in and out. Your body will thank you for this moment of pure surrender.
2. Reclined Bound Angle Pose
Lie flat on your back, bring the bottoms of your feet together, and let your knees fall open to each side like butterfly wings. This pose opens up your chest and hips in a way that makes breathing feel effortless and natural.
All the tightness you’ve been carrying in your lower body from sitting or standing all day just releases. You might want to place pillows under your knees for extra comfort if the stretch feels too intense.
Yoga experts love recommending this position because it signals to your body that it’s safe to let go completely. Close your eyes and feel your chest expanding with each breath.
3. Cat-Cow Stretch for Spine Relief
Get on your hands and knees, then alternate between arching your back like a stretching cat and dropping your belly while lifting your head like a cow. This flowing movement loosens up all those knots in your spine and shoulders that build up throughout the day.
Matching your breath to the movement creates a rhythm that’s almost meditative—inhale as you arch, exhale as you round. Your body starts to feel less rigid and more fluid with each repetition.
Do this gentle flow about ten times, moving slowly and deliberately. Teachers often say this stretch is like giving your spine a mini-massage before bed.
4. Corpse Pose to End the Day
Simply lie flat on your back with your arms and legs slightly apart, palms facing up, and let your entire body become completely still. Yoga instructors consider this the ultimate relaxation pose, even though it looks like you’re doing absolutely nothing.
Your blood pressure naturally drops, your breathing slows down, and every muscle gets permission to stop working. Some people fall asleep right in this position because it so perfectly mimics the body’s natural rest state.
Stay here for at least five minutes, scanning your body from head to toe and releasing any remaining tension. This pose bridges the gap between being awake and drifting into dreamland.
5. Mindful Breathing Practice
Sit comfortably and start paying close attention to your breath without trying to change it at first—just notice how it feels moving in and out. Instructors teach this as a powerful tool because it immediately connects your mind and body in the present moment.
After a minute, begin breathing in slowly through your nose for four counts, holding for four, then releasing for six counts. This pattern activates your body’s natural calming response, slowing your heart rate down.
Practice this for five to ten minutes while sitting on your bed. Your thoughts will wander, and that’s perfectly normal—just gently bring your focus back to counting your breaths.
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