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Akanksha Soni September 30th, 2020 · 6min read

15 Best Yoga Poses For Better Sleep In Bedtime

In this modern world, good and deep sleep has become occasional for many. Although sleep is a primary and biological need that keeps us attentive in day time and fills us with a new energy. Despite knowing the fact, our hectic lifestyle, long term exposure to screens, unhealthy diet pattern, or consumption of alcohol interferes with the sleeping cycle. Cutting to the chase, have you heard about the yoga poses for sleep?

Yes, there are some yoga poses to induce sleep which could be tried an hour before going to bed. Even if you are new to yoga, you can perform poses which release physical and mental stress to enhance the quality of sleep. With these yoga poses, you must also try simple bedtime habits for mental well-being.

Writer’s Advice: Do not use phone or other screen after performing yoga for good sleep. Spend time with your family members, read a book, have some warm milk or listen to soft music after yoga. Also, have your meal an hour prior to practicing yoga poses.

Best Yoga Poses For Sleep

1. Three Part Breath (Dirga Pranayama)

Sit down on your heels and get ready to breathe through your nose. This breathing technique fills your upper chest, ribs and lower belly. Keep your hand on each location one by one and focus on each point carefully. Feel the rising and falling sensation from top to bottom and repeat the process 5-10 times. This deep breathing yoga pose relieves stress and calms you down.

2. The Butterfly Pose

In this yoga pose, your legs flap like butterfly wings along which your hips and inner thighs get a stretch. All you have to do is sit in an upright position, fold your knees and join them through feet. Now hold your feet with your hands and start flapping your thighs up and down. Keep repeating the same for 1-2 minutes.

3. Legs Up On The Wall (Viparita Karani)

Let your nervous system calm down and relax out with this yoga pose for better sleep. Lie on the floor and stretch your legs to ninety degrees. Hold yourself there for about 5 minutes and relax.

4. Figure Four On The Wall (Modified Sucirandhrasana)

Figure Four on the wall is a great way to perform yoga stretches before bed. Just like you lied down for Viparita Karani, cross your left leg on the right side while your right leg knee is bent and placed on the wall. Take deep breaths and switch the next leg for stretch.

5. Locust Pose (Salabhasana)

Very simple to perform and relax yourself from all the stress, this yoga pose requires you to inhale deeply in the plank pose. Try to clasp your hand at the back and exhale out slowly. When you come out of the pose, go downward facing dog pose.

6. Paschimottanasana (Seated Forward Bend)

Sit in an upright position with legs stretched ahead. Now stretch your back and bend forward while keeping yourself lengthened. Hold your feet for some time and rest yourself on the knees. If you cannot touch your head to the knees, you can keep a wood block or pile of sheets on the knees.

7. Setu Bandha Sarvangasana (Bridge Pose)

Lie on your back straight and get ready to perform another yoga pose for sleep. Bend your knees and let your feet go a feet apart. Now inhale and life your pelvic portion upwards. If that is not easy, place a cushion below. Try to lift a little higher so that your heart is also lifted and open your arms beside. Repeat it 8-10 times and you can also read the mental health benefits of yoga

8. Sleeping Swan (Pigeon Pose)

Keep a pillow in front of you before performing yoga poses for better sleep. Now sit in an upright position, bend your left knee and keep the sole of the left leg on the right one’s inner thigh. Stay in the position and bend down while placing your head on the pillow. Extend your arms on the pillow as well and hold there for 5-8 breadths. Repeat the process with the next leg.

9. Standing Forward Bend (Uttanasana)

Stand straight with feet apart to begin the yoga pose and inhale deep. While you exhale out, bend your torso downward in order to elongate your spine. You will be able to relax your neck and shoulders. You can try placing your palms on the ground but don’t push yourself if that is uncomfortable. The purpose is to relax your spine and get some good sleep afterwards.

10. Standing Half Forward Bend (Ardha Uttanasana)

If you are new to yoga, try standing a foot away from the wall. Now just like the above pose, place your feet apart and bend down half way with palms placed on the walls. Press your palms on the wall to stretch your spine and use the same wall to get back in standing position.

11. Reclining Bound Angle (Supta Baddha Konasana)

Let your hips and groin area relax with this bedtime yoga stretch. Lie down on your mat, bend your knees in such a way that your soles join together at the tail. You can keep a firm cushion under your knees and adjust it according to the tightness of the body. Now relax your palms and let them face the ceiling.

12. Reclining Big Toe Pose (Supta Padangusthasana)

Lie down on the floor facing the ceiling to get ready for the best yoga pose for sleep. Inhale and bring your right leg upward. Now clasp your palms together on the back of your thigh and stretch for 5-10 seconds. Hold your breath here and switch the leg later.

13. Adept’s Pose (Siddhasana)

Sit straight and cross your ankles. As you inhale, lift your spine and while you exhale, twist yourself by placing your one palm on the opposite knee. Switch the sides and try it for 5 times each side.

14. Happy Baby (Balasna)

Seen a happy baby giggling? Repeat the same yoga pose for good sleep. Just lie down on the floor, lift your legs upward and let your feet remain towards the ceiling. Grab your big toe and bend your arms towards your armpits. If you can rock your body, do that gently to give yourself peace.

15. Corpse Pose (Savasna)

Time to relax yourself completely! Lie down on your back and leave your body free. Bring your attention to your breath and stay there as long as you want. There are chances that you will fall asleep here, don’t refrain from it. Take a nap and feel refreshed. In order to get up, either bring your knee close to your chest or roll over one side.


Although you have found so many amazing poses for better sleep before bedtime, we highly recommend you to find 30-40 minutes every day and indulge in yoga flow. Once you are refreshed, your day goes smooth and nights are calm. Believe us and try yoga flow for a week straight to get best results.

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