Three Simple Yoga Poses for Better Sleep Many people struggle to get good sleep these days. We spend too much time looking at screens & dealing with stress. Our daily schedules are all over the place and our minds never seem to stop racing. All of this makes it really hard to wind down when night comes. Yoga offers a natural way to fix this problem. You don’t need to do anything intense or complicated before bed. Actually the opposite works better. Gentle movements and slow stretches are what really help you sleep.
What you want is to calm down your nervous system and let go of tension in your body. You also want to tell your brain that it’s time to stop thinking and start resting. The three yoga poses I’m going to share work really well for sleep. They help you breathe more slowly and relax the muscles that hold the most tension. They also help quiet down all those thoughts spinning around in your head. Anyone can do these poses even if you’ve never tried yoga before. You can do them right in your bedroom just before you get into bed.
Why yoga helps improve sleep quality
Sleep troubles often stem from a nervous system that won’t settle down. When your body remains on high alert it becomes nearly impossible to drift off. Gentle yoga helps transition your body from a stressed state into a relaxed one. Slow stretches work to release built-up tension in your hips and lower back and spine where stress typically accumulates. Breathing exercises slow your heart rate & get your mind ready for sleep. Regular practice of calming yoga can lengthen your sleep & cut down on waking up during the night and leave you feeling more rested in the morning.
Legs Up the Wall
Legs Up the Wall is a highly effective yoga pose that helps calm your body when you’re getting ready for bed. It is gentle and restorative and takes almost no physical effort to perform. How to do it: Sit next to a wall and slowly lie down on your back while raising your legs upward. Move your hips closer to the wall but keep yourself in a comfortable position. Let your arms rest naturally at your sides with your palms turned upward. Close your eyes & relax. Why it helps sleep: This pose naturally slows down your heart rate & encourages deeper breathing. It reduces the feeling of physical tiredness & creates a sense of safety and support throughout your body. How long to stay: Hold this position for 2 to 5 minutes while breathing slowly through your nose. Helpful tip: If you feel tightness in your lower back then move your hips a bit farther from the wall or slightly bend your knees to release the tension.
Seated Forward Bend
Seated Forward Bend The Seated Forward Bend is a relaxing pose that stretches your back and helps you turn your attention inward.
How to do it: Sit on the floor & stretch your legs out in front of you. Take a breath in and make your spine tall. Breathe out and slowly bend forward from your hips. You can keep your knees slightly bent if that feels better. Allow your head & neck to hang loose.
Why it helps sleep:Bending forward has a natural calming effect on your mind. This pose releases tightness in your lower back and the backs of your legs so your body can relax before bed.
How long to stay: Hold the position for 1 to 2 minutes and breathe slowly.
Helpful tip: Place a pillow on top of your legs or put a folded blanket under your hips if you need more comfort.
Corpse Pose
Corpse Pose is commonly done at the end of yoga classes & works well for achieving deep relaxation & a quiet mind. How to do it: Lie on your back with your body flat against the surface. Allow your feet to naturally fall apart & place your arms at your sides. Close your eyes and let your whole body relax into the floor or mattress.
Why it helps sleep: This position creates total relaxation for both body & mind. It releases any remaining muscle tension and helps clear away racing thoughts so you can drift off more easily. How long to stay: Stay in this pose for 3 to 7 minutes or however long it takes until you feel completely relaxed. Helpful tip: Focus on your breathing and slowly count each breath out from one to ten.
How to practice these poses as a bedtime routine
For the best results you should practice these poses in a quiet space where the lighting is dim. Make sure to avoid looking at screens and bright lights just before you begin. You can follow this straightforward sequence. Quick bedtime routine: Start with Seated Forward Bend and then move to Legs Up the Wall before finishing with Corpse Pose. The complete routine will take around 7 to 10 minutes. Pay attention to breathing slowly instead of worrying about how deep you can stretch.
Breathing technique to enhance sleep
Pairing Yoga with Breath Awareness Combining yoga with conscious breathing makes your practice more effective. A simple technique involves breathing in while counting to four and then breathing out while counting to six. When you exhale for a longer duration than you inhale, your brain receives a signal that it’s time to calm down and relax. Throughout your practice maintain breathing that feels gentle & effortless rather than forced or strained.
Simple habits that support better sleep
Yoga delivers better results when you pair it with good evening routines. Make sure to finish dinner at least two hours before you plan to sleep. Stay away from caffeine during the later hours. Your bedroom should remain cool and dark for optimal rest. Aim to get into bed at a consistent time every night. Doing just one simple pose each day can create noticeable improvements as weeks go by.
Who should be cautious
If you deal with spinal injuries or have high blood pressure or circulation problems take it easy and don’t hold inverted positions for extended periods. Pregnant women should adjust forward bends and talk to a professional if they’re uncertain. Getting better sleep doesn’t need complicated routines or medication. Just a few minutes of gentle yoga helps your body relax naturally. These three poses are simple and effective and easy to do every night. If you’d like, I can put together a complete 10 minute or 15 minute sleep yoga routine that fits your bedtime schedule.
