Having trouble sleeping? You’re not alone. Many people toss and turn at night, struggling to get the rest they need.
Yoga offers a natural way to relax your body and quiet your mind before bedtime.
These five simple poses can help you drift off to dreamland more easily and wake up feeling refreshed.
1. Child’s Pose (Balasana)
Kneeling with your forehead resting on the floor, Child’s Pose instantly signals to your body that it’s time to relax. Your arms can stretch forward or rest alongside your body while your knees spread wide or stay together.
This gentle position naturally slows your breathing and calms your mind. The mild stretch across your back releases tension that builds up during the day.
Many yoga instructors call this a “home base” pose – a safe place to return whenever you need a moment of peace. Try holding it for 1-3 minutes before bed to melt away stress.
2. Legs Up the Wall (Viparita Karani)
Simply scoot your bottom close to a wall and extend your legs upward. This effortless inversion works magic on tired legs and an overactive mind.
Blood that normally pools in your lower extremities gets a chance to recirculate, reducing swelling and fatigue. Your nervous system responds by shifting into “rest and digest” mode rather than “fight or flight.”
No fancy equipment needed – just you, a wall, and 5-10 minutes. Many sleep therapists recommend this pose specifically for insomnia sufferers because it’s so effective at quieting mental chatter.
3. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Moving rhythmically between arching and rounding your spine creates a gentle massage for your back muscles. Start on hands and knees, then alternate between lifting your chest while dipping your belly (Cow) and rounding your back while tucking your chin (Cat).
The flowing movement helps release tension that accumulates in your spine throughout the day. Each breath becomes a wave moving through your body.
Unlike static poses, this dynamic stretch encourages you to synchronize breath with movement – a natural way to slow racing thoughts before bedtime. Just 1-2 minutes can make a noticeable difference.
4. Happy Baby Pose (Ananda Balasana)
Lying on your back with knees drawn to chest and feet in the air mimics how babies naturally stretch – hence the playful name! Gently grip the outsides of your feet (or behind your knees if that’s more comfortable) and open your knees wider than your torso.
This position releases tension in your lower back and hips where we often store stress and anxiety. The mild rocking motion soothes your nervous system like a cradle.
Surprisingly effective for such a simple pose, Happy Baby helps release physical and emotional tension. Hold for 1-2 minutes while taking slow, deep breaths.
5. Corpse Pose (Savasana)
Deceptively simple yet profoundly effective, Savasana involves lying flat on your back with arms and legs comfortably extended. Though it looks like just lying down, the intentional stillness makes all the difference.
Your muscles get permission to fully release while your mind practices letting go of control. This final relaxation pose serves as a bridge between active practice and sleep.
The beauty of Corpse Pose is that you can do it right in bed as your last conscious activity. Focus on feeling heavier with each exhale, allowing yourself to sink deeper into your mattress until sleep naturally arrives.
