Yoga for Sleep: 7 Poses to Do Before Bed

After a long day, your body can feel tired while your mind keeps running. A short, slow yoga routine before bed is one of the simplest ways to signal that the day is over, and you do not need to be flexible or experienced to try it.

This guide covers yoga for sleep in plain language: what the research says, seven gentle poses with simple steps, a 15-minute bedtime sequence, who should take extra care, and when to speak to a doctor. It is general information, not medical advice.

Can Yoga Help You Sleep?

Many people find that slow stretching and breathing help them unwind, but the research is still limited. The US National Center for Complementary and Integrative Health notes that evidence for yoga and other complementary approaches for sleep problems is limited and preliminary, while relaxation techniques may help some people with insomnia and night-time anxiety, particularly alongside good sleep habits. You can read the NCCIH overview of complementary approaches for sleep disorders for more.

How to Use These Poses Before Bed

• Timing: practise about 30 to 60 minutes before bed, or just before lying down.
• Setting: dim the lights, silence your phone and use a mat or a soft rug.
• Props: a pillow, folded blanket or cushion can make poses more comfortable.
• Pace: move slowly and never force a stretch. Stop if you feel pain.
• Breath: breathe through the nose and let each out-breath be slightly longer than the in-breath.

If you are brand new to yoga, our guide to easy yoga poses and meditation tips for stress relief is a gentle place to start.

7 Gentle Yoga Poses to Do Before Bed

1. Child's Pose (Balasana)

Kneel on the floor, bring your big toes together and sit back toward your heels. Fold forward and rest your forehead on the mat or a pillow, arms long or by your sides. Stay for five to ten slow breaths or up to a couple of minutes. Many people use it to settle the breath and release the back and shoulders. Place a cushion between your hips and heels if your knees feel tight.

2. Seated Forward Fold (Paschimottanasana)

Sit with your legs extended and a slight bend in the knees. Breathe in to lengthen your spine, then fold forward from the hips as far as is comfortable, resting your hands on your legs or the floor. Stay for one to two minutes. A folded blanket under your hips and soft knees keep the pose gentle. Never pull yourself deeper.

3. Head-to-Knee Pose (Janu Sirsasana)

Sit with one leg extended and the sole of the other foot resting against the inner thigh. Fold gently over the extended leg, keeping your spine long, and stay for a minute before switching sides. If you would like a detailed breakdown, see our guide on Janu Sirsasana: benefits, how to do it and precautions. Bend the knee or use a strap if your hamstrings feel tight.

4. Reclined Bound Angle Pose (Supta Baddha Konasana)

Lie on your back, bring the soles of your feet together and let your knees fall open. Support each knee with a pillow or folded blanket if the stretch feels strong. Rest your hands on your belly or by your sides and stay for two to three minutes, breathing slowly. It is a supported, restful pose that suits most people.

5. Legs-Up-the-Wall Pose (Viparita Karani)

Sit sideways next to a wall, then swing your legs up as you lie back, so your hips are close to the wall. Rest your arms by your sides and stay for two to five minutes. Many people find it calming at the end of the day. Come out slowly by bending your knees and rolling to the side. Avoid it, or ask your doctor first, if you have certain eye, heart or blood pressure conditions.

6. Supine Twist (Supta Matsyendrasana)

Lie on your back, hug both knees to your chest, then let them drop to one side while your arms rest open. Turn your head gently away if that feels comfortable. Hold for one to two minutes on each side, breathing slowly. Keep the twist soft rather than deep, and place a pillow under your knees if they do not reach the floor.

7. Corpse Pose (Shavasana)

Lie flat on your back with your legs slightly apart and your arms resting a little away from your body, palms up. Close your eyes, soften your jaw and let your breathing become natural. Stay for three to five minutes, or simply stay there and fall asleep. A small pillow under your head or knees can help.

Quick Reference: The 7 Poses at a Glance

A Simple 15-Minute Bedtime Sequence

• Child's Pose for two minutes
• Seated Forward Fold or Head-to-Knee Pose for three minutes
• Reclined Bound Angle for two minutes
• Legs-Up-the-Wall for three minutes
• Supine Twist for one minute each side
• Corpse Pose for the rest of your time

If you like a flowing option, our guide to Chandra Namaskar, the moon salutation offers a slower, cooling sequence that can suit evenings.

Add Breath and Sound to Your Routine

Slow breathing pairs naturally with these poses. Try breathing in for a count of four and out for a count of six, without straining. Some people also like a soft sound while they rest. Our guides on sound healing for sleep and insomnia and yoga for mental health explain gentle ways to combine them.

Habits That Support Better Sleep

Yoga is more effective when your routine supports it. The NHS insomnia guide says insomnia usually improves by changing sleep habits, and lists common causes such as stress, noise, an uncomfortable room and caffeine or alcohol.

• Keep a regular bedtime and wake time
• Keep your bedroom dark, quiet and a comfortable temperature
• Limit caffeine, alcohol and heavy meals late in the day
• Put screens away before your yoga routine
• Get daylight and movement during the day

If tight muscles keep you awake, see our guides on yoga poses for back pain and muscle pain relief with asana.

Who Should Take Extra Care

Gentle yoga suits many people, but check with a doctor or qualified yoga teacher first if you:

• are pregnant, or recently gave birth
• have an injury, back, neck or joint problem
• have high or low blood pressure, heart, eye or balance concerns
• are managing a medical or mental health condition

Move within comfortable limits, use props, and stop if you feel pain, dizziness or discomfort.

Common Mistakes to Avoid

Watch out for these frequent errors:

• Pushing deep stretches instead of staying gentle
• Practising too late, or too energetically, right before lying down
• Using bright lights or a phone during the routine
• Expecting yoga alone to cure long-term insomnia
• Holding the breath instead of breathing slowly
• Changing the routine every night

When to See a Doctor

See a doctor if poor sleep continues, changing your habits has not helped, or tiredness affects your daily life, mood or safety. The NHS page on insomnia explains when to seek help and what treatment a doctor may discuss. Sleep problems can sometimes point to another condition, so it is worth getting checked.

For Yoga Teachers: Sequencing a Calming Class

If you teach, a slow evening class can follow the same principles: gentle poses, long exhales and a generous final rest. Our guide on how to start a yoga class covers setting the tone from the first minute, and you can explore our 200-hour yoga teacher training in Rishikesh if you would like to learn how to sequence classes with confidence.

Frequently Asked Questions

This article is general information, not medical advice. Yoga is a wellbeing practice and not a treatment for insomnia or any condition. If you have ongoing sleep problems, an injury or health concerns, please speak to a qualified healthcare professional.