You know the feeling. You’re exhausted, but the moment your head hits the pillow, your mind decides it’s time for a marathon of thoughts. The to-do lists, the “what-ifs,” the random memories from five years ago—suddenly, they’re all front and center. If sleep is playing hard to get, it’s time to call in a secret weapon: yoga.
Unlike other nighttime routines that rely on screens or stimulants, yoga helps you unwind naturally. It soothes the nervous system, releases built-up tension, and signals to your body that it’s safe to rest. Plus, research shows that practicing yoga regularly can lower cortisol levels and increase melatonin production, making sleep come more easily.
Here are six simple yoga poses that will help you transition from a busy day to deep, restful sleep.
1. Legs Up the Wall (Viparita Karani)
A long day on your feet—or even hours spent sitting—can leave your legs feeling heavy. This gentle inversion encourages circulation, relaxes the lower body, and helps quiet a restless mind.
Try this: Sit sideways next to a wall, then swing your legs up as you lower your back onto the floor. Let your arms rest at your sides, palms up. Close your eyes and take slow, deep breaths for 5-10 minutes.
2. Seated Forward Fold (Paschimottanasana)
If stress and mental clutter are keeping you awake, this pose can help. Forward folds are known for their calming effect, as they encourage deep breathing and gentle release of the back and hamstrings.
Try this: Sit with your legs extended straight in front of you. Inhale to lengthen your spine, then exhale as you fold forward, reaching for your feet. Let your head relax and hold for 1-2 minutes.
3. Child’s Pose (Balasana)
Think of this as your “reset” button. Child’s Pose stretches the lower back, hips, and shoulders while helping to slow your breathing and calm your nervous system.
Try this: Kneel on the floor, bring your big toes together, and sit back onto your heels. Extend your arms forward and rest your forehead on the mat. Stay for 1-3 minutes, breathing deeply.
4. Reclining Butterfly (Supta Baddha Konasana)
This gentle hip opener encourages relaxation and helps relieve tension stored in the lower body. It also promotes deep breathing, which is essential for winding down.
Try this: Lie on your back, bring the soles of your feet together, and let your knees fall open. Place pillows under your knees for support if needed. Breathe deeply for 2-3 minutes.
5. Supine Twist
A simple spinal twist can work wonders in releasing tension and improving digestion—both key factors in getting good sleep.
Try this: Lie on your back, hug your knees to your chest, then drop them to one side. Extend your opposite arm out and gaze toward it. Hold for 1-2 minutes before switching sides.
6. Corpse Pose (Savasana)
The simplest yet most powerful pose of all. Savasana allows your entire body to release tension and settle into stillness, preparing you for sleep.
Try this: Lie flat on your back with your arms resting at your sides, palms facing up. Close your eyes, let go of any lingering stress, and focus on your breath. Stay here for at least 5 minutes.
Turn Your Nighttime Routine into a Ritual
Incorporating these poses into your nightly routine doesn’t have to be a big commitment. Just a few minutes of mindful movement and deep breathing can make all the difference. For an extra touch of relaxation, dim the lights, play soft music, or sip a cup of chamomile tea before you begin.
Tonight, instead of scrolling through your phone one last time, roll out your mat. Breathe, stretch, and give your body the permission it needs to fully relax. Sleep is waiting—meet it halfway.
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