Seven Bedtime Yoga Poses to Help You Sleep Better

Do you often find yourself struggling to fall asleep at night due to a racing mind or worries about the next day? Worrying is a common issue many people face, but fortunately, various techniques can help you drift off to sleep peacefully.

For example, reading a book can be an effective way to relax and take your mind off things. Alternatively, sipping on a warm cup of herbal tea can have a calming effect on the body and promote feelings of relaxation.

Additionally, journaling can be a helpful tool for processing your thoughts and feelings before bedtime, which can help ease anxiety and promote a restful night's sleep.

If the tips mentioned above aren't working and you still have trouble falling asleep, consider incorporating yoga before bed to elevate your bedtime routine.

How Bedtime Yoga Can Help You Sleep

With its gentle stretches and calming breath work, yoga can be a highly effective tool for improving the quality of your sleep. Through yoga, you perform a series of movements that release tension from the body, reducing physical discomfort that can often restrain sleep.

The focused breathing techniques used in bedtime yoga are especially beneficial for calming the mind, reducing stress, and lowering anxiety levels, all of which are common culprits of sleeplessness. Furthermore, yoga encourages mindfulness, allowing you to shift your attention away from the day's worries and into a more relaxed state.

Read More: Explore the many benefits of practicing yoga and learn how to get started on your journey.

This mental shift is important for preparing your body and mind for a restful night. By incorporating yoga into your nighttime routine, you're not just stretching your muscles but also creating an optimal internal environment for sleep, making it easier to drift off and enjoy a deeper, more restorative sleep.

Study: A 2019 study revealed that gentle yoga practice may have a positive impact on treating and alleviating insomnia symptoms. [1]

How Often Should You Practice Yoga Poses

Performing yoga regularly, even just occasionally, can help improve sleep quality. But here's the thing: those who stick with yoga regularly over the long haul tend to enjoy even better sleep. [2]

Establishing a regular routine, particularly in the evenings, can effectively regulate your body's relaxation response and synchronize your sleep-wake cycle. This leads to improved sleep over time.

However, if daily yoga practice just isn't possible, engaging in it several times a week can still significantly improve your sleep patterns.

Study: A national survey found that more than half of people who practiced yoga reported that it improved their sleep, while over 85% said it helped reduce stress. [3]

Soothing Yoga Poses to Practice Before Bed

The following yoga poses are suitable for all skill levels and are particularly beginner-friendly. As you transition between these poses, it's important to focus on your breath and notice any areas of tension in your body.

If you experience any discomfort, take deep breaths and try to relax into the pose. To promote better sleep, it is recommended that you perform these poses for approximately 20 to 30 minutes before going to bed.

Cat-Cow Pose

The Cat-Cow yoga pose is a popular yoga pose ideal for stretching various body parts, including the spine, neck, and shoulders. This stretch involves moving the spine from a rounded, arched position (like a cat) to an arched position (like a cow), with a focus on breathing deeply and mindfully.

The stretch helps to improve spinal flexibility, release tension in the neck and shoulders, and stimulate the digestive system. Begin the Cat-Cow stretch by positioning yourself on your hands and knees, ensuring your wrists are directly under your shoulders and your knees are aligned under your hips.

Cat vs. Cow Pose: Same Stretch, Different Directions

Cat pose and Cow pose may be yoga’s most iconic duo, but they serve distinct purposes in your spinal warm-up. In Cow Pose, you tilt your pelvis back, drop your belly toward the mat, and lift your chest and gaze—think “heart opener.” It stretches the front of your torso and activates spinal extension. Cat Pose flips the script: you tuck your pelvis, round your spine toward the ceiling, and drop your head, deepening spinal flexion and giving your back a solid stretch.

Together, they create a gentle flow that boosts spinal mobility, eases tension, and wakes up your nervous system—perfect for mornings, cooldowns, or stress resets.

How to Get Started:

We recommend doing this on the ground or a flat surface to get the most benefits from this stretch.

• Keep your hands shoulder-width apart and put your knees directly below your hips.
• Begin to inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a “cow.”
• Exhale deeply and bring your stomach in, arching your spine and bringing your head and pelvis down like a “cat.”
• Repeat this movement for several deep breaths, syncing your breath with the movement of your spine.

The Bridge Pose

The Bridge Pose, known as "Setu Bandhasana," is a gentle backbend that opens your chest and stretches your thighs. In the language of yoga, Sanskrit, 'setu' translates to bridge, and 'bandha' to lock, perfectly describing the shape you make in this pose.

The Bridge pose is a great beginner pose in yoga. It is typically performed at the end of a yoga session, following a standing sequence to help warm up your spine. This pose is considered one of the foundational poses in the primary yoga series and is one of two back-bending postures in a basic flow. The other back-bending pose is the Upward-Facing Dog.

Did You Know: Though not a cure, yoga can help alleviate nighttime anxiety associated with insomnia and other sleep disorders.

Child’s Pose Stretch

A child's pose yoga stretch is considered a restorative pose. It is such a simple but beneficial yoga stretch. This particular stretch is gentle and helps your back, hips, thighs, and ankles. Child’s pose is an excellent option for stress management as it draws awareness to your breath and relaxes your body.

How to Get Started:

To begin, go on your hands and knees on the ground.

• Keep the tops of your feet on the floor (with your big toes touching).
• Lean slowly forward, keeping your buttocks on your heels, and begin to rest your forehead on the floor.
• Move your arms so they are next to your legs, with your palms facing up.
• Inhale and exhale, slowly and deeply, for at least ten breaths.

The Standing Forward Bend

The Standing Forward Bend is an easy yoga pose that offers a deep stretch to the entire back of your body, from your heels to the top of your head.

Begin by standing upright in a comfortable position. Then, on an exhale, hinge at your hips, not your waist, and bend forward, allowing your torso to hang over your legs. If you're less flexible, bend your knees slightly to ease the stretch. Arms can either dangle towards the floor or, for a more intense stretch, hold onto your elbows.

This yoga pose helps to calm the mind and relieve stress and is known for stimulating the liver and kidneys, improving digestion, and reducing fatigue and anxiety. It's a simple yet powerful position with numerous benefits, making it a staple in many yoga routines.

Butterfly Pose

Butterfly Pose is when you sit on the floor with the soles of your feet together and gently bring your heels toward your pelvis. This popular pose improves flexibility and reduces muscle tension in the hips, inner thighs, and lower back.

It's the perfect pose for someone who has tight hips due to excessive sitting or high-intensity workouts, such as a spinning class. Executing the Butterfly stretch throughout the week can increase the range of motion in your hips and improve your posture.

Along with its physical benefits, this pose can promote calm and encourage inner awareness, significantly reducing stress and anxiety.

How to Get Started:

• Start by sitting on the edge of a folded blanket or cushion. Doing so can increase comfort and make it easier to sit up straight.
• Move your feet closer towards your hips to make the stretch more intense.
• You can place cushions or blocks under your thighs or knees for greater comfort.
• If you need support for your spine, try sitting against a wall. This can help you maintain a good posture and reduce strain on your back.

Note: You can also perform this pose in a seated position.

Corpse Pose

The Corpse Pose, or Savasana, is a simple yet profound yoga posture often used to complete a yoga session. It involves lying flat on the back with the arms and legs comfortably spread apart and the palms facing upwards. It is, in fact, the primary pose for practicing Yoga Nidra.

Despite its simplicity, Savasana plays a crucial role in yoga practice. It allows for a period of total relaxation, allowing the body and mind to assimilate the benefits of the preceding yoga pose.

This posture actively induces deep relaxation, alleviates stress, and enhances mental clarity. It’s a moment of stillness and conscious rest, where participants can focus on their breath and enter a meditative state.

Legs up the Wall Pose

The Legs Up the Wall Pose, or Viparita Karani in Sanskrit, is a therapeutic yoga posture in which you lie on your back and rest your legs vertically against a wall.

This gentle inversion offers several benefits, making it a favorite for relaxation and stress relief before bedtime. You can start this pose by placing one side of your body against a nearby wall.

Gently lie on your back and swing your legs up onto the wall. Your body should form an L-shape, with your back flat on the floor and legs extended up the wall. You can adjust your distance from the wall based on your comfort and flexibility. Arms can rest by your sides or on your abdomen.

This easy pose helps relieve tension in tired leg muscles, reduces swelling in the lower extremities, and can be very calming for the nervous system. It's often used at the end of a yoga session or before bed to prepare for restful sleep.

Final Thought

As you can see, bedtime yoga has plenty of benefits, and it's clear that these gentle and calming poses offer more than just physical advantages. They are key to unlocking a deeper, more restorative sleep.

By incorporating yoga into your nightly routine, you invite a peaceful transition from the day's stresses to the serenity of the night. Yoga's ability to release tension, combined with the soothing, temperature-regulating effects of a Chilipad Bed Cooling System, creates an ideal environment for a rejuvenating night's rest.

Practicing yoga before bed isn't just a series of stretches; it's a holistic approach to achieving a more balanced, restful state of being. Embrace these practices, and you'll not only improve your sleep but also enhance your overall wellness. So, unroll your yoga mat tonight and experience the profound difference it can make in your sleep and life.