Yoga Poses For Sleep

Yoga can be a valuable practice to promote better sleep by calming the mind, reducing stress, and relaxing the body. Practicing yoga poses before bedtime can help prepare the body and mind for sleep, promoting a more restful and rejuvenating rest. Remember to perform yoga mindfully and focus on your breath to enhance relaxation.

Little Thunderbolt Pose
Little Thunderbolt Pose
Laghu Vajrasana
Tadasana Bitilasana Marjaryasana
Standing Cow Cat Pose
Tadasana Bitilasana Marjaryasana
Hidden Pose
Hidden Pose
Crocodile Pose - YanvaYoga
Crocodile Pose
Perfect Pose
Perfect Pose
Yogic Sleep Pose 
Yogic Sleep Pose 
Knees-to-Chest Pose - YanvaYoga
Knees-to-Chest Pose
Hare Pose - YanvaYoga
Hare (Rabbit) Pose
Gracious Pose - Bhadrasana -YanvaYoga
Gracious Pose

Yoga poses for better sleep focus on relaxation and calming the mind. Here are different types of yoga poses that can aid in improving sleep quality:

  • Forward Bends: Poses like Standing Forward Fold (Uttanasana) and Seated Forward Bend (Paschimottanasana) calm the nervous system and release tension in the spine and hamstrings.
  • Gentle Twists: Gentle twists like Reclining Spinal Twist (Supta Matsyendrasana) can help relieve lower back tension and promote relaxation.
  • Hip Openers: Poses like Butterfly Pose (Baddha Konasana) and Reclining Bound Angle Pose (Supta Baddha Konasana) release tension in the hips and lower back.
  • Inversions: Gentle inversions like Legs Up the Wall (Viparita Karani) improve circulation and reduce stress.
  • Supported Poses: Supported Bridge Pose and Supported Child’s Pose allow the body to relax deeply with the help of props.
  • Savasana (Corpse Pose): The ultimate relaxation pose at the end of a yoga session, allowing complete rest and preparation for sleep.

By practicing these poses and focusing on deep breathing and mindfulness, yoga can help calm the mind, reduce stress, and promote better sleep.

Benefits and Contraindications


Calms the mind and body, reducing stress and anxiety.

Promotes deeper and more restful sleep.

Releases tension in the body, aiding in relaxation.

Encourages present-moment awareness, reducing racing thoughts.

Establishes a calming bedtime ritual for better sleep.


Certain poses may not be suitable for specific health conditions.

Yoga alone may not be sufficient for severe sleep disturbances.

Medical Conditions: Certain poses may not be suitable for specific health conditions.

Frequently Asked Questions

Which yoga pose is best for sleep?
The yoga pose that is often considered best for sleep and relaxation is Savasana, also known as Corpse Pose. Savasana is typically practiced at the end of a yoga session, allowing the body to rest and recover after the physical practice. It involves lying flat on your back with your arms and legs relaxed, palms facing up, and eyes closed.
Is it good to do yoga before bed?
Yes, doing yoga before bed can be beneficial for many people. Incorporating a gentle and calming yoga practice into your bedtime routine can help promote relaxation, reduce stress, and prepare your body and mind for sleep.

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