8 Yoga Poses to Help You Sleep Better

Practicing yoga before bed is such a great way to relax the body, mind and soul.
Here, I've put together some of the best poses you can do before bed, for a better nights sleep.

When doing the poses, breathe from your abdomen and ensure that you go at you own pace and to your own ability, don't worry about what you think yoga poses are 'supposed' to look like or about getting a pose 'perfect', that's not what yoga is about.
Yoga is about letting go and finding and doing what feels good!

Simple Seated Twist/Parivrtta Sukhasana

Sit in a cross-legged position. Roll your shoulders back and keep you chest open and sit up tall, aligning your heart over your pelvis and your head over your heart. Place your left hand on the outside of your right knee and your right hand behind your spine, fingers spread and pointing back. Inhale to lengthen (sit up taller), expanding your chest, exhale to twist deeper (if you wish). Set your gaze softly over your right shoulder.
Stay here for about 1 minute (10-15 breaths)
Inhale to come back to centre and gently unravel then repeat on the opposite side!

Benefits; Stretches hips, knees and ankles. Increases flexibility in the spine, shoulders and chest. Stimulates abdominal organs. Helps with detoxification.

Legs up the wall/Viparita Karani
If you're shorter, move closer to the wall, if you're taller move farther away - your sitting bones don't need to be right against the wall, so just find a position that feels good. Use a rolled up towel or cushion as support under your lower back or behind your neck if necessary. Keep your legs just firm enough to keep them vertical and open your shoulder blades away from the spine and let your arms out to your sides, palms up.
Stay here for 3 minutes or so (30-45 breaths)

Benefits; Regulates blood flow. Stretches the back of the legs and front torso. Improves digestion. Can help relieve headaches.

Locust Pose/Salabhasana

It helps a lot to do this on a soft surface, on a blanket or towel for example. Lie on your front, arms by your sides, palms facing up and forehead on the floor(/whatever surface your on). Turn your big toes towards each other, rotating your thighs inwards and firming your buttocks. Raise your arms parallel to the floor, actively stretching back and up, bringing your hands together may help this. Keep your gaze forward but be careful not to just your chin outward.
Hold this pose for about 1 minute (10-15 breaths)

Benefits; Stretches lower back muscles. Massages internal organs. Strengthens the shoulders and arms.

Supine Spinal Twist/Jathara Parivartanasana

Lie on your back then on an exhale bring your knees to your chest. Shift your hips slightly to the right, then place your left hand on the outside of your right knee, slowly bringing your legs down to the left side of your body - using gravity to help instead of forcing it. Turn your head to the right, your right arm extended.
Stay here for about 1 minute (10-15 breaths)
Inhale slowly back to centre and repeat on the other side...

Benefits; Stretches the spine and back muscles. Stimulates kidneys, abdominal organs, urinary bladders and intestines!


Child's Pose/Balasana

Start in a kneeling position, Drop your bum towards your heels and bring the rest of your body down and forward, resting your forehead on the floor/mat. Bring your arms around the rest alongside your body, palms facing up. And relax!
Stay here for 1 minute (10-15 breaths)

Benefits; Releases tension in the back and shoulders. Lengthens and stretches spine. Stretches hips, thighs and ankles gently. Flexes the body's internal organs, keeping them supple.

Lotus Pose/Padmasana

Sit in a cross-legged position. Roll your shoulders back and keep you chest open and sit up tall, aligning your heart over your pelvis and your head over your heart. Extend your arms over your thighs, resting your hands or lower arms on your knees - whatever's comfortable! - palms facing upwards.
Keep this position for about 3 minutes (30-45 breaths)

Benefits; Improves digestion. Opens hips. Stretches the knees and ankles. Helps develop good posture. Stimulate the spine, pelvis, abdomen and bladder.

Reclining bound angle pose/Supta Baddha Konasana

Lie on your back. Support  your head/neck on a rolled towel or cushion if necessary. Bend your knees up and slowly let your legs fall to the sides, keeping your feet together. Lay your arms by your sides, palms facing up (I've lost count how much I've said that so far...) Try not to push your knees down under the assumption you will increase the stretch, it can actually have the opposite stretch!
So just lie back and let gravity do it for you ;) for about 3 minutes (30-45 breaths)

Benefits; Stretches inner thigh and groin muscles. Stimulates abdominal organs. Frees energy flow in your pelvis area. Relaxes your mind and central nervous system.

Corpse Pose/Savasana

Lie on your back, letting your legs fall gently out to the sides and your arms fall alongside your body palms facing up (of course). Rotate your head from side to side to centre it. Stretch a little to find a comfortable position.
Stay here for about 3 minutes (30-45 breaths)

Benefits; Relaxes the mind, central nervous system and body. Reduces headaches. Decreases beta brain waves, shifting them to slower brain waves.

Altogether, the poses take just over 15 minutes, so why not give it ago!
You could make it even more relaxing by wearing a face mask while doing them or listening to some meditative music.


"Yoga is like music. The rhythm of the body, the melody of the mind, and the harmony of the soul, create the symphony of life"
- B.K.S Iyengar



  1. Awww, I love that last quote by Iyengar - so beautiful. I have to try it! Especially the Viparita Karani pose since I've been struggeling with head aches lately a lot. Thank you for sharing, sweetie. Have a wonderful weekend, Vanisha!

    xoxo Ira

    1. It's so lovely, isn't it? Ah that's a shame, but that pose will help so much! It's really relaxing, straight away you start to feel the benefits! Thank you, Ira! Hope your weekend was good? :)X

    2. Thank you, Vanisha! I'm gonna try! <3

      xoxo Ira

  2. As soon as I get back from Italy I'll definitely be trying these out! I can always use tips on how to sleep better.

    x- Naomi in Wonderland

    1. I bet, with traveling a lot, my sleep schedule goes very off when I travel! It'll definitely help, it's basically meditation in motion :)x