10 Bedtime Yoga Positions That Help You Sleep Better

Adding restorative yoga poses to your bedtime routine can help you relax and improve your sleep quality. Experts recommend choosing gentle, calming postures instead of active or energizing ones. Try these 10 soothing yoga positions before bed to help your mind and body unwind for a restful night’s sleep.

For more sleep tips, call The Sleep Loft at (646) 400-5758.

1. Cat Pose

• Cat Pose helps relieve neck and back pain, opens the chest, hips, and spine, and supports relaxation before sleep.
• For children struggling with sleep, Cat Pose can be calming. Try turning it into a gentle game to help them wind down.
• Also known as Wide-Knee Child's Pose, this stretch eases emotional tension and strengthens the lumbar spine.

2. Bridge Pose

• Bridge Pose is a gentle backbend that stretches the spine, chest, shoulders, and hip flexors.
• It can relieve fatigue, stress, headaches, indigestion, and insomnia.
• To modify for lower back issues, place a yoga block under your hips and interlace your hands behind your back for support.

3. Savasana (Corpse Pose)

• Savasana is a deeply relaxing pose that helps calm the mind and body, encouraging deep, restful sleep.
• Use this pose at the end of your bedtime yoga routine to fully relax.
• If you are new to yoga or have medical concerns, consult your physician before starting a new practice. Avoid heavy meals before yoga.

4. Forward Fold

• Forward Fold relieves stress and promotes restful sleep by increasing blood flow to the brain and easing headaches.
• Beginners can use a strap to support the legs, allowing for a gentle stretch without strain.
• Pregnant women should avoid this pose.
• Making Forward Fold part of your nightly routine can improve sleep and reduce injury risk.

5. Butterfly Pose

• Butterfly Pose mimics a newborn’s posture, promoting relaxation and improving sleep quality.
• This pose stretches the back, shoulders, neck, and jaw—areas that may tighten during sleep.
• It is not recommended for pregnant women or those with tight hips or knee injuries.
• Butterfly Pose can also help relax the jaw for people who clench at night.

6. Triangle Pose

• Triangle Pose stretches the back, neck, and shoulders, strengthens the core, and improves balance.
• It is especially beneficial for those with low back pain or tight hips.
• For extra relaxation, perform this pose over a bolster or pillows to activate the parasympathetic nervous system and prepare for sleep.

7. Reclining Bound Angle (Supta Baddha Konasana)

• This restorative pose relaxes muscles, relieves tension, and can help with stress-related headaches or insomnia.
• It promotes blood flow to the lower back and heart, stretches the inner thighs and groin, and supports internal organ health.
• Use a bolster under your back and blocks under your knees for added comfort.

8. Half Moon Pose

• Half Moon Pose relieves stress, supports restful sleep, and strengthens the shoulders, back, and hips.
• Stand with feet six inches apart, fold your torso forward, and place your hands on the floor, bending knees as needed.
• This pose improves flexibility, balance, and coordination.
• Avoid if you have low blood pressure, or neck, back, hip, or knee discomfort. Pregnant women should not perform this pose.

9. Warrior II (Virabhadrasana II)

• Warrior II strengthens and tones the legs and hips, alleviates backaches, and helps calm the mind.
• Stand with feet parallel, three to four feet apart, right foot in front, and hips stacked over the left knee. Relax arms and stretch the chest forward.
• Hold for four deep breaths.
• Avoid if you have high blood pressure, headaches, or neck injuries.

10. Corpse Pose (Savasana)

• Finish your routine with Savasana to release muscle tension and relax your mind, supporting a peaceful night's sleep.
• Lie on a flat surface, such as a mat. If pregnant, use a bolster under your knees or a pillow to support your back.

For more guidance on sleep health, contact The Sleep Loft at (646) 400-5758.

Frequently Asked Questions

What type of yoga is best before bed?

Restorative and gentle yoga poses are best before bed. These help calm your body and mind, promoting relaxation and better sleep. Avoid active or energizing poses late at night.

How long should I hold each bedtime yoga pose?

Hold each pose for 30 seconds to 2 minutes, depending on your comfort level. Focus on deep, slow breathing to maximize relaxation.

Can yoga really help with insomnia?

Yes, research and expert advice suggest that regular bedtime yoga can reduce stress and anxiety, making it easier to fall asleep and stay asleep.

Are there any yoga poses to avoid before sleep?

Avoid vigorous or highly energizing poses, such as backbends or inversions, as they may stimulate your nervous system and make it harder to fall asleep.

Can beginners try these bedtime yoga poses?

Most of these poses are suitable for beginners, but always listen to your body and modify as needed. Consult your doctor if you have health concerns or injuries.

Is it safe to do yoga before bed every night?

Yes, practicing gentle yoga before bed is generally safe for most people and can become a healthy nightly habit. Adjust the routine to your needs and comfort level.