If you find yourself lying awake at night, unable to quiet your mind, you’re not alone. While classic sleep tips—like avoiding screens and keeping your room cool—can help, adding a short yoga routine before bed may be the missing piece for a peaceful night’s rest.
Why Yoga Can Help You Sleep
Yoga is well-known for calming both the body and mind. By focusing on slow movements and controlled breathing, yoga helps reduce stress hormones and signals your body to relax.
According to Brent Laffoon, founder of the Association of Yoga Professionals, certain yoga poses can shift your nervous system from “fight or flight” to “rest and digest,” making it easier to fall asleep.
Preparing for Bedtime Yoga
Listen to Your Body: If you’re new to yoga or have physical limitations, never force a pose. Use props like yoga blocks, straps, and blankets for support and comfort.
Warm Up: Start with gentle neck and shoulder rolls, cat-cow stretches, and a few minutes in child’s pose to prepare your body.
Five Yoga Poses for Better Sleep
1. Child’s Pose (Balasana)
How to do it: Kneel on the floor, sit back on your heels, and stretch your arms forward with your forehead on the ground. Breathe deeply, letting your body relax.
Benefits: Releases tension in the back and hips, calms the mind.
2. Reclining Bound Angle Pose (Supta Baddha Konasana)
How to do it: Lie on your back, bring the soles of your feet together, and let your knees fall open. Place arms at your sides and focus on your breath.
Benefits: Opens hips and inner thighs, relieves stress from sitting.
3. Reclined Pigeon Pose (Supta Kapotasana)
How to do it: Lie on your back, bend your knees, and place one ankle over the opposite thigh. Gently pull the grounded leg toward you for a stretch.
Benefits: Opens hips, relieves lower back tension.
4. Legs Up the Wall (Viparita Karani)
How to do it: Sit next to a wall, swing your legs up so they rest against it, and lie back. Relax your arms at your sides.
Benefits: Improves circulation, reduces swelling, and calms the nervous system.
5. Plow Pose (Halasana) Advanced
How to do it: Lie on your back, lift your legs over your head, and touch your toes to the floor behind you. Keep arms pressed to the floor for support.
Benefits: Stretches the spine and shoulders, promotes relaxation.
Note: Try this pose only if you’re comfortable with inversions, and consider guidance from an instructor.
How Often Should You Practice?
Aim to practice these poses several times a week, or nightly if possible. Even a short routine can help signal your body that it’s time to wind down.
Expert Tips for Safe and Effective Practice
Modify as Needed: Use props to support your knees, head, or back.
Focus on Breath: Slow, deep breaths enhance relaxation.
No Perfection Needed: The goal is comfort and calm, not perfect form.
Practical Takeaway
A gentle yoga routine before bed can be a simple, healthy way to improve your sleep. By incorporating these poses into your nightly routine, you may find it easier to relax, let go of the day’s stress, and drift into restful sleep.
