Bedtime yoga: these 5 poses will help you sleep better
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the benefits of bedtime yoga, and understand how it can support sleep. Plus, learn our favorite relaxing yoga poses to help you unwind before bed.
Do you toss and turn at night, unable to drift off to sleep? If so, bedtime yoga might be the missing piece in your bedtime routine. The right yoga poses, filled with stretches, mindfulness, and relaxation, can help prepare your body and mind for sleep.
Yoga is an excellent balance of breathing and movement which means it’s not only great exercise but it has the unique power to both relax the body and calm the mind. By combining all of these elements you’ll probably find yourself feeling more relaxed and ready for sleep when your head hits the pillow.
Why it’s good to do yoga before bed
Like many types of physical exercise, gentle, relaxing yoga can be incredibly beneficial as a pre-sleep routine. Here are some of the reasons why you might want to try yoga out tonight.
Yoga can help with insomnia
Studies have shown that a gentle yoga practice can significantly improve sleep quality, reduce the time it takes to fall asleep and minimize wakefulness during the night.
Yoga can encourage relaxation
The stillness and mindful breathing that accompanies yoga poses can help shift your focus away from the daily stressors of a busy life, allowing your mind to quieten enough to help you drift off to sleep
Yoga can improve life quality
Beyond just aiding sleep, a consistent pre-bedtime yoga routine has been associated with an overall improvement in life quality. Study participants have reported higher happiness levels, better stress management, and an increased sense of wellbeing.
Yoga can increase mind-body awareness
Yoga isn't just a physical exercise, it's a practice that involves both body and mind. Enjoying yoga before bed can heighten awareness of how your thoughts and physical sensations can impact your ability to relax.
This increased mindfulness can improve the quality of your sleep, help you manage stress more effectively, and promote wellbeing across other areas of your life, too.
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Syncing breath and yoga for sleep
Whenever you’re working with mindful movement or yoga postures, try synching your movements with the breath to help promote relaxation. Combining movement with focused breathing exercises or short meditation sessions can increase relaxation.
💙 Looking for a short breath work practice to help you relax? Try Breathe into Relaxation.
5 best yoga poses for sleep
Incorporating gentle yoga poses into your bedtime routine can help you wind down and make a world of difference to your sleep quality. Here are five of our favorite relaxing yoga poses for sleep. We recommend including one or all of these poses in your bedtime routine to help you ease physical tension and a restless mind.
1. Child’s pose (balasana)
This simple yet effective resting posture helps gently stretch your lower back and hips to release tension as it calms your mind. This pose allows you to focus inward, giving a mental wind-down before bed.
How to practice:
Kneel down, toes together, and knees hip-width apart.
Exhale and lower your torso between your knees.
Extend your arms in front of you, palms facing down. Or if it’s more comfortable, let your arms relax alongside your legs with your palms facing upwards.
Hold the pose for 1-3 minutes, breathing deeply.
💙 Soothe the body before you get to sleep. Explore Nightly Relaxation Routine with Mel Mah
2. Butterfly pose (baddha konasana)
Butterfly pose aids in relaxation and is excellent for stretching out tight hips and inner thighs. This pose can help release stored tension in the lower body, helping you relax and drift off to sleep.
How to practice:
Sit with your legs extended in front of you.
Bend your knees and draw your heels towards you, then let your knees drop towards the bed, floor or mat.
Hold the outer edges of your feet with your hands, keeping your spine straight.
Hold the pose for 1-2 minutes while taking deep breaths.
💙 To help wind down try the Daily Move’s Screen Off, Sleep On practice with Mel Mah.
3. Legs up the wall (viparita karani)
A restful position for bringing blood back to the heart, promoting relaxation and refreshing blood circulation. Elevating your legs aids blood circulation and can relieve minor back tension, helping you unwind.
How to practice:
Sit close to a wall and lie on your back, extending your legs up the wall.
Place your arms at your sides or over your head, whichever is more comfortable.
Stay in this pose for 3-5 minutes, breathing gently.
💙 Learn these relaxing movement practices for Sleep Hygiene with Mel Mah. They will help you relax the body and mind when it’s time to wind down.
4. Cat-cow pose (marjaiasana-bitilasana)
A helpful pose sequence for spinal flexibility and abdominal activation. Flowing rhythmically between these positions can be meditative and relaxing before bed.
How to practice:
Start on all fours with your knees under your hips and wrists under your shoulders.
Inhale into cow pose, lifting your head and tailbone towards the sky while lowering your belly.
Exhale into cat pose, rounding your spine and tucking your chin to your chest.
Repeat 5-10 times.
💙 Stretching before bed is always wise, but it’s even better when paired with mindfulness. Try Evening Wind Down from the Daily Move tonight for a gentle, mindful movement practice.
5. Happy baby pose (ananda balasana)
This pose releases lower back tension and encourages playfulness—great for shaking off adult worries before bedtime. Happy baby pose helps open the hips and stretch the inner groin, and you (hopefully) feel carefree and relaxed, just like a happy baby!
How to practice:
Lie on your back and pull your knees towards your chest.
Hold your feet or your ankles from the outside.
Pull your knees toward the floor beside your torso.
Hold for 1-2 minutes or rock gently from side to side.
💙 Explore the Daily Move’s Sleep Routine guided practice to slow down your mind, calm your body and get to sleep.
Bedtime yoga FAQs
What kind of yoga should you do before bed?
The type of yoga best suited for bedtime emphasizes relaxation, stress relief, and mindfulness. Try yin yoga, restorative yoga, or gentle hatha yoga – they’re styles that focus on slow, controlled movements, deep breathing, and stretches so you can achieve deeper relaxation.
What yoga poses should you avoid before bed?
While yoga is generally beneficial for sleep, some positions are too stimulating for a pre-bedtime routine. Poses with many backbends, inversions, or rigorous flows can boost your energy levels, making it harder to fall asleep. For example, positions like urdhva dhanurasana (upward bow or wheel pose) or adho mukha vrksasana (handstand) are best avoided right before bed.
Is it better to do yoga in the AM or PM?
The best time to practice yoga can vary depending on individual preferences, daily schedules, and specific goals. Both morning and evening sessions offer their own unique benefits.
Morning yoga
Boosts metabolism: Morning yoga can kick-start your metabolism, helping you burn calories throughout the day.
Enhances focus: A morning practice can set a positive tone for the day and improve mental clarity.
Builds consistency: Morning routines are generally easier to stick to, as they are less likely to be interrupted by daily obligations.
Evening yoga:
Aids in relaxation: Evening sessions can help you unwind after a busy day and prepare your body for restful sleep.
Releases tension: Yoga in the evening can be effective for releasing the stress and tension that accumulates throughout the day.
Improves flexibility: Your body is generally warmer and more flexible in the evening, which may make it easier to get into certain poses.
In summary, morning yoga may be more energizing and help with focus and metabolism, while evening yoga may be more relaxing and beneficial for sleep. Choose the time that aligns best with your lifestyle and personal wellness goals.
Is yoga before bed good for anxiety?
Yoga can be an effective way to manage anxiety, particularly before bedtime. The deep breathing techniques can activate your body's relaxation response, counteracting stress and anxiety. Poses emphasizing grounding and stability can help calm a restless mind, making yoga a great tool for better sleep and a natural anxiety reliever.
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