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Published Dec 4, 2024 ⦁ 10 min read
7 Calming Yoga Poses for Better Sleep

7 Calming Yoga Poses for Better Sleep

Struggling to sleep? These 7 calming yoga poses can help you relax, reduce stress, and prepare your body for restful sleep. Practicing these gentle, restorative poses 30–60 minutes before bed can ease tension, calm your mind, and improve sleep quality. Here’s a quick overview of the poses:

Use props like pillows or blankets for added comfort, and practice at your own pace. Even a few minutes of these poses can help you unwind and sleep better.

Easy Bed Time Yoga for Deep Sleep

1. How to Relax with Savasana (Corpse Pose)

Savasana, or Corpse Pose, is a simple way to relax and prepare for better sleep. Often the final pose in yoga sessions, it signals your body and mind to unwind - perfect for kicking off your bedtime routine.

Steps to Practice Savasana

Why Savasana Works

Savasana activates your body's relaxation response, helping lower blood pressure, reduce stress hormones, and calm your mind. Studies even suggest it can improve sleep quality by easing insomnia symptoms and promoting a sense of calm [1].

"Yoga, much like any form of exercise, can be a beneficial way to unwind and alleviate stress." - CNET [4]

Tips for Extra Comfort

Make the pose more comfortable by using props:

Start with at least 4 minutes of Savasana [3], but feel free to extend the time, especially before bed. You can practice on a yoga mat or even in bed. If your mind wanders, don’t worry - it gets easier to relax with practice.

Once you're comfortable with Savasana, try Modified Child's Pose to continue releasing tension and calming your body.

2. Finding Calm in Modified Child's Pose (Balasana)

After trying Savasana, Modified Child's Pose is another simple way to ease tension and get your body ready for a good night's sleep. This relaxing pose helps soothe your nervous system and promotes physical relaxation.

How to Do Modified Child's Pose

Start by kneeling with your big toes touching and your knees spread apart. Lower your torso between your thighs, stretching your arms forward, and rest your forehead on the mat. Let your shoulders relax and take slow, deep breaths, allowing your belly to soften naturally. Stay in this position for 2-5 minutes.

How Modified Child's Pose Eases Tension

This pose gently stretches your spine, opens up your hips, and helps calm your nervous system. The light pressure on your forehead can quiet a busy mind, while releasing tightness in the hips and lower back helps you feel more grounded and ready for rest.

"Yoga may help to put your body in a calm state, known as the relaxation response. This is the opposite of the fight-or-flight response." - Healthline [1]

Tips for Extra Comfort

To make this pose more comfortable, try placing a cushion under your forehead, a bolster under your chest, or a blanket beneath your knees. These adjustments can reduce strain and make the pose suitable for everyone. If you're less flexible, keep your knees closer together or use a blanket behind them for extra support. You can even do this pose in bed, using pillows for added comfort, making it an easy addition to your nightly routine.

Once you've released tension in Modified Child's Pose, you can further relax with Reclining Bound Angle Pose.

3. Relaxing with Reclining Bound Angle Pose (Supta Baddha Konasana)

After the grounding effects of Modified Child's Pose, Reclining Bound Angle Pose helps ease the body into a deeper state of relaxation by gently opening the hips and calming the mind.

How to Do Reclining Bound Angle Pose

Sit on your mat with your knees bent and bring the soles of your feet together, allowing your knees to naturally drop outward. Slowly lean back onto your forearms, then lower your back all the way to the ground. Keep your spine elongated and let your shoulders relax. Rest your arms in a way that feels comfortable - either alongside your body with palms facing up or lightly placed on your belly. Let gravity do the work as your knees fall toward the floor.

Why Reclining Bound Angle Pose Helps You Relax

This pose encourages relaxation by gently opening the hips and promoting deep, steady breathing. It’s particularly helpful for preparing the body and mind for sleep. Research suggests that restorative poses like this one can ease insomnia symptoms and even shorten the time it takes to fall asleep [1][2].

Props to Make Reclining Bound Angle Pose More Comfortable

For extra support, place a bolster or pillow along your spine. You can also use blocks or folded blankets under your outer thighs to reduce any strain on your hips. Stay in the pose for 2-5 minutes, focusing on slow, deep breaths. If you're winding down before bed, try practicing this pose directly on your mattress with pillows for added comfort. To exit, roll gently to one side and sit up slowly.

Once you're fully relaxed in this pose, you can take your unwinding routine further with Legs-Up-The-Wall Pose.

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4. Resting in Legs-Up-The-Wall Pose (Viparita Karani)

Legs-Up-The-Wall Pose is a soothing position that helps your body and mind wind down, making it a great addition to your evening routine. This gentle inversion encourages relaxation and prepares you for restful sleep.

How to Practice Legs-Up-The-Wall Pose

Start by sitting sideways with one hip close to the wall. Slowly lower your upper body onto the floor as you swing your legs up the wall. Your lower back should rest flat on the floor, and your hips should be close to or touching the wall.

To make the pose more comfortable:

Tip: If you feel any strain, try bending your knees slightly or moving your hips a little further from the wall [1].

Why Legs-Up-The-Wall Pose Helps You Relax

This pose works wonders for relaxation by gently inverting your body. It eases physical tension, slows your breathing, and helps calm the nervous system [1][3].

The inverted position naturally promotes deeper, steadier breaths, which can enhance relaxation. Spend 5-10 minutes in this pose to fully experience its soothing effects [2].

Important: If you have any health concerns, check with your healthcare provider before trying this pose. Props can also be used to adjust for comfort [1].

After enjoying the calming benefits of Legs-Up-The-Wall Pose, consider moving into Happy Baby Pose to deepen your relaxation.

5. Releasing Tension with Happy Baby Pose (Ananda Balasana)

After the soothing Legs-Up-The-Wall Pose, Happy Baby Pose is a gentle way to ease into relaxation. It helps release tightness in your hips and lower back, making it perfect for winding down before bed.

How to Do Happy Baby Pose

Lie on your back on a comfortable surface. Bend your knees and bring them toward your chest. Reach for the outer edges of your feet or ankles. If that feels like a stretch too far, grab your shins or use a yoga strap or towel around each foot.

Here’s what to keep in mind for alignment:

Add a gentle rocking motion from side to side, like a baby playing. This movement lightly massages your spine and helps let go of any lingering tension. Stay in the pose for 2-3 minutes while breathing deeply and slowly.

Why Happy Baby Pose Helps You Relax

This pose works wonders for easing tightness in the lower body. It complements the earlier calming poses by targeting areas that often hold stress, like your hips and lower back. Daily activities like sitting or standing for hours can build up tension here, and Happy Baby helps release it.

Beyond physical relief, this pose can also help with sleep. It reduces stress hormones like cortisol, eases physical tension, and calms your mind - making it a great addition to your bedtime routine.

If you feel discomfort in your hips or lower back, try these adjustments:

Once you’ve loosened up your hips and back, you’re ready to shift into deeper relaxation with the Seated Forward Bend.

6. Stretching with Seated Forward Bend (Paschimottanasana)

Seated Forward Bend transitions smoothly from the hip-opening benefits of Happy Baby Pose to a relaxing stretch for your back. This calming forward fold is a simple way to ease into deeper relaxation.

How to Practice Seated Forward Bend

Start by sitting with your legs extended and your sitting bones firmly grounded. Keep your spine straight and your shoulders relaxed. Take a deep inhale to lengthen your spine, and as you exhale, hinge forward at your hips. Reach toward your shins, ankles, or toes - whatever feels comfortable. Let your head hang naturally and hold the pose for 3-5 minutes, focusing on slow, deep breaths.

Relaxation Benefits of Seated Forward Bend

This pose gently stretches your back and legs while calming your nervous system. The forward fold has a naturally soothing effect, helping to quiet your mind and prepare your body for rest. It’s a great addition to any bedtime routine.

Modifications and Props for Comfort

For added ease, place a cushion under your hips to tilt your pelvis forward, or use a bolster under your chest for support. A yoga strap around your feet can help you stretch without overextending. If your hamstrings feel tight, keep a slight bend in your knees to avoid strain and still enjoy the stretch.

Once you’ve released tension with Seated Forward Bend, you can deepen your relaxation by moving into Supine Twist.

7. Unwinding with Supine Twist (Supta Matsyendrasana)

Supine Twist is a soothing way to wrap up your bedtime yoga routine. It helps ease any leftover tension, setting the stage for restful sleep.

How to Do Supine Twist

Start by lying on your back with your knees bent and feet flat on the floor. Stretch your arms out to the sides in a "T" shape, palms facing down. Bring your right knee up and rest your right foot on your left knee. As you exhale, gently guide your right knee toward the left side of your body. Keep your shoulders pressed into the ground and, if comfortable, turn your head to look at your right hand. Hold the pose for 30-60 seconds on each side, breathing deeply and evenly.

Need extra support? Place a pillow under your bent knee to maintain alignment and help your muscles relax.

How Supine Twist Relaxes the Body

This pose gently stretches and decompresses your spine, easing tension built up throughout the day. It also targets tightness in the lower back while encouraging relaxation through slow, deep breathing.

"Yoga, much like any form of exercise, can be a beneficial way to unwind and alleviate stress." - CNET [4]

To get the most out of this pose, try practicing it about 30 minutes before bed. Pair it with the 4-7-8 breathing technique for an added sense of calm. Move at your own pace and avoid pushing the twist further than feels comfortable.

As the final pose in this sequence, Supine Twist helps release any remaining tightness, leaving your body relaxed and ready for sleep.

Conclusion

These seven yoga poses can help you relax before bed, making it easier to fall asleep and enjoy a deeper rest. Studies suggest that gentle yoga lowers stress hormones like cortisol and promotes better sleep quality [3].

Start with 2-3 poses that feel comfortable and manageable. Over time, as you grow more familiar with the practice, you can add more poses to your routine. The combination of physical relaxation and deep breathing works to calm your mind and activate your body's natural relaxation response [1][4].

If you have any health concerns or injuries, it's a good idea to check with a healthcare professional before starting. Adding these poses to your evening routine can change how you wind down, helping you wake up feeling refreshed and ready for the day.

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