Gentle Yoga Poses That May Help You Sleep Better

A calming bedtime yoga routine may help your body relax and prepare for sleep. Gentle stretches combined with slow breathing can reduce muscle tension, ease stress, and promote a more restful night.

Yoga Poses to Try Before Bed

- Child`s Pose: Relaxes the back, hips, and shoulders.

- Cat-Cow Pose: Gently loosens the spine and encourages slow, steady breathing.

- Seated Forward Bend: Helps release tension in the back and legs while calming the mind.

- Supine Spinal Twist: Eases stiffness in the lower back and improves relaxation.

- Happy Baby Pose: Gently stretches the hips and lower back.

- Reclining Butterfly Pose: Opens the hips and promotes deep relaxation.

- Legs Up the Wall: May reduce leg fatigue and help quiet a busy mind.

- Corpse Pose (Savasana): Encourages full-body relaxation before sleep.

Tips for a Better Bedtime Routine

- Hold each pose for 1-3 minutes without forcing the stretch.

- Focus on slow, deep breathing throughout the practice.

- Practice in a quiet, dimly lit room to create a relaxing environment.

- If racing thoughts are keeping you awake, relaxation techniques such as Yoga Nidra or meditation may also be helpful.

Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you have ongoing sleep problems, pain, or a medical condition, consult a qualified healthcare professional before starting a new exercise or yoga routine.