Bedtime Yoga: 5 poses to Improve your Sleep

Discover the advantages of practicing yoga before bed and how it can enhance your sleep. Plus, check out our favorite soothing yoga poses to help you relax before hitting the pillow.

Why Yoga Before Bed is Beneficial

Struggling to fall asleep at night? Bedtime yoga might be the key to completing your nightly routine. The right yoga poses, which incorporate stretching, mindfulness, and relaxation, can help set the stage for a restful night’s sleep.

Yoga offers a harmonious blend of breathwork and movement, making it not just great exercise but also a powerful tool for calming the mind and relaxing the body. When these elements come together, you’ll likely feel more at peace and ready to sleep as soon as you lie down.

Benefits of Yoga Before Sleep

Gentle, calming yoga can be an incredibly effective part of your pre-sleep routine. Here’s why you might want to give it a try tonight.

Yoga Helps with Insomnia

Research has shown that practicing gentle yoga can significantly enhance sleep quality, reduce the time it takes to fall asleep, and decrease nighttime awakenings.

Yoga Promotes Relaxation

The stillness and mindful breathing that accompany yoga can help divert your focus from daily stressors, allowing your mind to quiet down and making it easier to drift into sleep.

Yoga Enhances Quality of Life

Beyond improving sleep, a regular bedtime yoga practice is linked to overall life quality improvements. Participants in studies have reported greater happiness, better stress management, and an enhanced sense of well-being.

Yoga Increases Mind-Body Awareness

Yoga is more than just physical exercise; it’s a practice that engages both the body and mind. Practicing yoga before bed can increase your awareness of how your thoughts and physical sensations affect your ability to relax.

This heightened mindfulness can lead to better sleep, more effective stress management, and improvements in other areas of your life.

Syncing Breath and Yoga for Sleep

When practicing mindful movement or yoga postures, try synchronizing your breath with your movements to encourage relaxation. Combining these movements with focused breathing or short meditation sessions can amplify the relaxation benefits.

5 Best Yoga Poses for Better Sleep

Incorporating gentle yoga poses into your nightly routine can help you relax and improve the quality of your sleep. Here are five of our top picks for calming yoga poses. Consider adding one or more of these to your bedtime routine to ease physical tension and quiet a busy mind.

1. Child’s Pose (Balasana)

This simple but effective resting pose gently stretches the lower back and hips while calming the mind, making it a great mental wind-down before bed.

How to Practice:

• Start by kneeling with your toes together and knees hip-width apart.
• Exhale as you lower your torso between your knees.
• Extend your arms forward with palms down, or, for more comfort, rest them alongside your legs with palms up.
• Hold for 1-3 minutes, breathing deeply.

2. Butterfly Pose (Baddha Konasana)

Butterfly pose promotes relaxation and is excellent for stretching tight hips and inner thighs, helping to release stored tension and ease you into sleep.

How to Practice:

• Sit with legs extended in front of you.
• Bend your knees and bring your heels toward you, letting your knees drop toward the bed, floor, or mat.
• Hold the outer edges of your feet with your hands while keeping your spine straight.
• Hold for 1-2 minutes, breathing deeply.

3. Legs Up the Wall (Viparita Karani)

This restful pose helps return blood to the heart, promoting relaxation and refreshing circulation. Elevating your legs can relieve minor back tension, helping you unwind.

How to Practice:

• Sit close to a wall and lie on your back, extending your legs up the wall.
• Rest your arms at your sides or over your head—whichever is more comfortable.
• Stay in this pose for 3-5 minutes, breathing gently.

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

This sequence helps with spinal flexibility and activates the core. Flowing rhythmically between these poses can be both meditative and relaxing before bed.

How to Practice:

• Start on all fours with your knees under your hips and wrists under your shoulders.
• Inhale into cow pose, lifting your head and tailbone toward the sky while lowering your belly.
• Exhale into cat pose, rounding your spine and tucking your chin to your chest.
• Repeat 5-10 times.

5. Happy Baby Pose (Ananda Balasana)

This pose releases tension in the lower back and encourages a playful attitude—perfect for shaking off adult worries before bed. It opens the hips and stretches the inner groin, helping you feel carefree and relaxed.

How to Practice:

• Lie on your back and pull your knees toward your chest.
• Hold your feet or ankles from the outside.
• Pull your knees toward the floor beside your torso.
• Hold for 1-2 minutes, or gently rock side to side.

Bedtime Yoga FAQs

What Kind of Yoga is Best Before Bed?

The best type of yoga for bedtime focuses on relaxation, stress relief, and mindfulness. Try yin yoga, restorative yoga, or gentle hatha yoga—styles that emphasize slow, controlled movements, deep breathing, and stretches to help you achieve deeper relaxation.

Which Yoga Poses Should Be Avoided Before Bed?

While yoga generally benefits sleep, some poses are too stimulating for bedtime. Avoid poses with intense backbends, inversions, or rigorous flows, as they can increase your energy levels and make it harder to fall asleep. For example, positions like Urdhva Dhanurasana (Upward Bow or Wheel Pose) or Adho Mukha Vrksasana (Handstand) are best avoided right before sleep.

Is it Better to Practice Yoga in the Morning or Evening?

The best time for yoga depends on your preferences, daily schedule, and goals. Both morning and evening yoga have their unique benefits:

Morning Yoga:

• Boosts Metabolism: Morning yoga kick-starts your metabolism, helping you burn calories throughout the day.
• Enhances Focus: It sets a positive tone for the day and improves mental clarity.
• Builds Consistency: Morning routines are generally easier to maintain, as they’re less likely to be interrupted by daily activities.

Evening Yoga:

• Aids Relaxation: Evening sessions help you unwind after a busy day and prepare your body for restful sleep.
• Releases Tension: It’s effective for releasing the stress and tension accumulated during the day.
• Improves Flexibility: Your body is generally warmer and more flexible in the evening, which may make it easier to get into certain poses.

In summary, morning yoga is energizing and helps with focus and metabolism, while evening yoga is more relaxing and supports better sleep. Choose the time that best suits your lifestyle and wellness goals.

Is Yoga Before Bed Good for Anxiety?

Yoga can be an effective tool for managing anxiety, especially before bedtime. Deep breathing techniques can activate your body’s relaxation response, counteracting stress and anxiety. Poses that emphasize grounding and stability can help calm a restless mind, making yoga a great way to naturally alleviate anxiety and promote better sleep.