If your mind is racing or your muscles are tight after a long day, a short yoga routine before bed can help you relax. This isn’t a workout; it’s a gentle way to tell your body that it needs to rest. These five easy poses are great for beginners and don’t require you to be flexible. They work best when you take slow breaths and make your surroundings calm. Child’s Pose is the first pose. Sit back on your heels and kneel on the floor.
5 Yoga Poses
Getting Your Sleep Space Ready When your body is relaxed and your mind stops racing, it’s easier to fall asleep. Gentle yoga can help loosen up tight areas like your hips and shoulders, and controlled breathing can help calm your nervous system. It works like a dimmer switch for your busy day. The following poses were chosen because they are easy to do and can be held for long periods of time without discomfort. This makes them great for getting your body and mind ready to sleep.
How Yoga Helps You Sleep Better
It’s easier to sleep when your body is relaxed and your mind isn’t “alert.” Gentle yoga loosens up the hips, lower back, neck, and shoulders, and steady breathing helps your nervous system relax. Think of it as turning down the volume on your day. The poses below are relaxing, don’t take much effort, and can be held for a longer time, which is great for getting ready for sleep.
Child’s Pose (Balasana)
Child’s Pose is a simple way to relax your back and hips and calm your nervous system. Kneel on the floor and touch your big toes together to begin. Put your knees apart so that they are comfortable. Bend forward until your forehead touches the mat or a pillow. You can stretch your body by putting your arms in front of you. You can also rest your arms by your sides if you want to feel more closed in.
Pose 2: Legs Up the Wall (Viparita Karani)
This is one of the best poses for legs that are heavy and swollen at the end of the day. Lie back and swing your legs up while you sit sideways next to a wall. You can be close to the wall or a few inches away from it. If your lower back needs more support, put a folded blanket under your hips. Put your arms on your belly or by your sides. For 3 to 8 minutes, stay in this position. If thoughts keep coming up, count your exhaled breaths from 1 to 10 and then start over. It is boring in a good way, which is what helps you sleep.
Reclining Bound Angle (Supta Baddha Konasana)
This pose opens up your hips and relaxes your stomach muscles, which makes it especially relaxing after dinner. To begin, lie flat on your back. Put the bottoms of your feet together and let your knees fall out to the sides. Put pillows or folded towels under each knee to keep your inner thigh muscles from pulling. Put one hand on your chest and the other on your stomach. Tip for sleep: Stay in this position for 2 to 5 minutes. Let your stomach expand on its own as you breathe in. Keep your tongue and jaw loose. When your jaw is tight, it can keep your body awake and alert.
Pose 4: The Supine Twist (Supta Matsyendrasana)
A simple twist can help you relax and ease the stress in your lower back. To begin, lie on your back and pull your knees up to your chest. Then, while your arms are stretched out to the sides to make a T shape, let both knees fall to one side. You can look in the other direction or just keep your head up if it feels good. If you want to sleep better, try staying in this position for one to two minutes on each side. Pay attention to how deeply you breathe into your ribs and the sides of your body. If your knees don’t easily reach the floor, put a pillow between them or under them for support. It’s more important to be comfortable than to stretch deeply.
Pose 5: Supported Corpse Pose (Savasana)
Savasana helps your body relax. When you use it to sleep, add extra support so your muscles can relax completely. Put a pillow under your knees and lie flat on your back to take the pressure off your lower back. Put a light blanket over yourself. Put a soft cloth or eye pillow over your eyes if your mind keeps racing. Tip for sleeping: Stay in this position for 3 to 10 minutes. Breathe in for four counts and out for seven counts. If 7 counts is too hard, try 4 counts in and 6 counts out instead. Breathe in a way that is easy and natural, not strained. When you’re done, roll over onto your right side and take a few deep breaths before sitting up.
A Simple Flow of Yoga Before Bed
For 2 minutes, do Child’s Pose, then for 5 minutes, do Legs Up the Wall, then for 3 minutes, do Reclining Bound Angle, then for 2 minutes on each side, do Supine Twist, and finally for 3 to 5 minutes, do Supported Savasana. If you don’t have much time, just do Legs Up the Wall and Supported Savasana. That mix alone can change how you feel.
Good habits that help you sleep better
Yoga can help you sleep better, but you also need to pay attention to the time and the environment. If caffeine keeps you awake, don’t drink it in the afternoon or evening. Lower the brightness of your screen and stay away from things that make you excited during the last hour before bed. If your mind keeps going over what you need to do tomorrow, make a short worry list with one simple action step and then put it away. While you do your poses, breathe through your nose and keep the room quiet. Consistency is the most important thing. Do this routine most nights for two weeks, and your body will start to see it as a sign that the day is over. If you want more specific help, please tell me what your sleep problem is, like trouble falling asleep or waking up in the middle of the night or being in pain. I can then customize the same five poses with exact timing and equipment suggestions for you.
