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Yoga For Better Sleep

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Update: June 30, 2023
9 min read

Written by

Arun Das
Content Writer
Yoga For Sleep

Have you ever wondered why sleeping becomes impossible when you want to relax after a tiring day? That’s because you’re too stressed and you need calmness. That’s precisely when yoga for sleep can help you.

How does yoga improve sleep?

Yoga, as we all know, is an ancient practice that involves breathing techniques and physical postures for the absolute fitness of our mind and body. It’s a restorative process that gently corrects our postures and improves our mental health. If you incorporate yoga into your bedtime, you can reap the benefits by enjoying a deep sleep.

Regular yoga can improve your sleep quality and sleeping pattern to a great extent. According to a survey, more than 55% of people who’re into yoga have been able to get better sleep than the non-practitioners.

Which yoga is best for sleeping?

There are yoga poses before bed that you can bring to practice in your bedtime yoga routine. If you’re suffering from sleeplessness, you can try these postures. We’re listing some excellent yoga postures for your sleep that you must explore.

1. Utthan Pristhasana (Lizard Pose)

Lizard Pose

Start with the downward dog position (Adho Mukha Svanasana). Your palms should be on the mat underneath your shoulders. Now, gently bend your right knee and bring your right foot forward between your arms. Be steady and shift the right foot a couple of inches towards the right and bring your right arm inside the foot. Next, bring the left knee down the mat and untuck your back toes. Then, keep your shoulders over your elbows and lower your forearms down onto the mat, keeping them parallel. Remain in this position for at least 1 minute. Repeat with the left foot.

2. Salabhasana (Locust Pose)

Locust Pose

Start by lying down on the belly keeping the arms by your side and your feet hip distance apart. Raise your chin and rest it on the mat. Now, push the pubic bone towards the floor by lengthening the lower back. Exhale and pull the navel towards your spine. Strengthen the leg muscles. You need to be in this position for 1 minute and relax. Including salabhasana in your yoga routine will help you work on different body parts and ensure better sleep.

3. Uttanasana (Standing Forward Bend)

Standing Forward Bend

You need to start from the Mountain pose, also known as Tadasana. It means standing on the mat with the hands at the hips. Now, slowly bend the knees, curl the torso, and try to reach the floor. Finally, your hands should reach the floor, or they can touch your feet. In this pose, you need to inhale so that your spine lengthens. Once done, exhale and strengthen your knees. You can do this yoga 4-5 times before going to bed for complete relaxation.

4. Prasarita Padottanasana (Wide-Legged Standing Forward Bend)

Wide-Legged Standing Forward Bend

Start from Tadasana or the Mountain pose. Spread your legs wide apart until you feel you are stable. Both your feet should face your front parallelly. Place both hands on the hips and inhale. Now, gently bend towards the front and try to reach the feet with both palms. Again, exhale as you stretch the muscles. Finally, remove the palms from your feet and place them on the floor. Try to touch your head to the floor. Be in this position for 20-30 seconds and gently return to the starting position.

5. Janu Sirsasana (Head-of-the-Knee Pose)

Head-Of-The-Knee Pose

To try this yoga in bed, you must begin with Dandasana or Staff pose. First, slowly bend the right knee and tuck the sole of the right foot on the left inner thigh. Try to lengthen the spine as you inhale. Then, exhale and place the right palm on the left thigh and the left palm on the left hip. Again inhale, and as you exhale, try to bend the back and reach towards the left foot with your palm. Be in the position for 10 seconds and return to the starting position. Repeat the same with your left foot.

6. Paschimottanasana (Seated Forward Bend)

Seated Forward Bend

Start from Staff pose or Dandasana. Keep your hands on the side and loosen your spine. Now, slowly exhale and try to bend forward so that you can touch the feet with your fingers. If you can touch the feet, be in the position for 15-20 seconds while breathing normally. After that, slowly come back to the starting position. You can do this excellent night time yoga 4-5 times before sleep. It’ll calm your mind and help you get proper sleep.

7. Supta Baddha Konasana (Reclining Bound Angle Pose)

Reclining Bound Angle Pose

To try this evening yoga, start by lying on your back casually. Now, slowly spread your knees and bend them so your feet come closer to your pubic bone. The palms must face the mat, and the hands should be next to the hips. Then, very slowly inhale and try to contract the abdomen muscles. Hold it for 10 seconds and release it very slowly. To do this yoga, your neck, shoulders, and spine need to be in a relaxing position.

8. Parsva Upavistha Konasana (Side Seated Wide Angle Pose)

Side Seated Wide Angle Pose

Begin from the Staff pose or Dandasana. Now, stretch both your legs to the extent you feel comfortable. Your toes should be pointing upwards, and your knees should be straight. Then, bend from the waist and try to go closer to your right leg. If you can go far, you can touch your right feet with your palms. Try to touch the forehead to your knee and exhale. Slowly go to the starting position and repeat with the left leg. It’s excellent yoga to do before bed.

9. Supta Virasana (Reclining Hero Pose)

Reclining Hero Pose

Begin by lying on your back. Then, slowly bend your knees and tuck them inside your buttocks. Inhale, exhale and stay in this position for 5-6 seconds. After that, hold both feet with your palms. In the initial days, you can take the help of a blanket or a block if you cannot lay on your back in this pose. Gradually, you’ll be able to stretch better and won’t need any support. Stay in this pose for 15-20 seconds and slowly return to the starting position.

10. Supta Padangusthasana (Reclining Hand-to-Big Toe Pose)

Reclining Hand-To-Big Toe Pose

Begin with the Mountain pose, but your feet should touch a wall. Next, slowly raise your right leg upwards with your knees stretched until it creates a vertical line from the floor to the ceiling. Now, hold the feet with your right hand and open the legs towards the floor. Stay in this position for 10-20 seconds while breathing slowly. Then, go back to the normal position and repeat with your left leg. It’s one of the best yoga stretches before bed that you need to try for sleep.

11. Setu Bandha Sarvangasana (Bridge Pose)

Bridge Pose

Start by lying on your back with your knees bent. The legs should be a hip distance apart, and they should be parallel with your feet. Now, try to move the feet inside closer to the hips. Inhale and try to raise the hips. You need to push the pubic bone instead of pushing the core. As you raise the hips, hold both feet with your hands. Be in the position for 15-20 seconds while breathing normally. After that, come back to the starting position.

12. Viparita Karani (Legs-up-the-Wall Pose)

Legs-Up-The-Wall Pose

To try this yoga, start by lying on your back and bending your knees. Be in this position for 5-6 seconds to get stability. Now, slowly inhale and raise both your legs upwards to the ceiling. Make sure you don’t bend your knees once your legs are up. The legs should create a vertical line from the floor to the ceiling. Now, hold your hips and slowly bring your hips and stomach up. Stay in this position for 15-20 seconds and slowly release.

13. Siddhasana, variation (Adept’s Pose, variation)

Adept’s Pose, Variation

It’s a meditation pose in yoga. To perform this position, start from the Staff pose. Now, bend the right knee and place the sole of the right foot against the right thigh. Next, bend the left knee and place the left heel above the right heel and against the pubic bone. Rest your hands on your knees and join the thumb with your index finger. Other fingers of your hands should be straight, and the palms should face upwards. Your spine should be straight until you finish after 20-30 seconds.

14. Sukhasana (Easy Pose)

Start with the Staff pose and bend the right leg at the knee. Place the right foot on the top of your left thigh. Then, bend the left leg and place the left knee on the top of your right thigh. Rest your arms over both your knees. You must ensure that both your knees are firmly touching the ground. Also, keep the spine straight, close your eyes and breathe slowly for 30-40 seconds. It’s a calming posture and an excellent yoga for insomnia.

15. Savasana (Corpse Pose)

Corpse Pose

Savasana or Corpse pose is a complete relaxation posture to end your night yoga session. To try this, lie down on your back while feeling completely relaxed. Your legs and hands should be apart from each other. Your palm should face the ceiling, and your feet should be diagonally placed. Now, slowly relax and shift your entire body weight to the floor. Close your eyes and take a deep breath for 1-2 minutes. You can start meditating by staying in this posture even for 10-15 minutes.

Benefits Of Bedtime Yoga Routine

1. Alleviates Insomnia

A bedtime yoga routine can help you to control insomnia with all its symptoms. If you have insomnia, bedtime yoga will help you to fall asleep easily and sleep for longer hours.

2. Weight Loss

Yoga is a fitness method that can promote weight loss. If you do bedtime yoga, overall weight management will be easier with a positive change in your lifestyle.

3. Improves Sleep Quality and Quality of Life

If you tend to wake up at night, bedtime yoga will help you quickly fall asleep again. This improved sleep quality will surely enhance the quality of your life as well.

4. Promotes Relaxation

Stress is something most of us can’t avoid easily, be it in our personal or professional life. Bedtime yoga can be a perfect method to reduce stress and promote relaxation.

Things to Remember While Doing Bedtime Yoga

  • You need to wear comfortable outfits during bedtime yoga. 
  • You must be very slow with all the postures while breathing exactly as instructed. 
  • If you have any previous injury, it’ll be better to consult a doctor before getting started. 

Ensuring these things will help eliminate the chances of injuries or adverse effects.


A session of 10 minute yoga before bed is something that’ll slowly improve your sleep quality. Try these postures daily to try and release your stress as you go to bed.


Can yoga help you fall asleep?

Yes, yoga can really help you fall asleep if you do the correct postures. You can try the above poses and see the change.

 Is it good to do yoga right before bed?

Yes, yoga before bed is an excellent practice. It calms you down, releases all your stress and helps you to fall asleep easily.

 Which yoga can cure insomnia?

Uttanasana, Viparita Karani, and Savasana can cure insomnia gradually. But, you need to do the correct postures and maintain a daily routine.


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Written by

Arun Das
Content Writer
With a Master's Degree in Mass Communication and nearly two decades of professional expertise in crafting healthcare articles, he possesses a wealth of experience and knowledge in the field.

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