​10 yoga poses that can help you sleep at night​

Jan 25, 2025

TOI Lifestyle Desk

Practice these yogas 20-30 mins before bedtime

A good night’s sleep is essential for overall health and well-being. Yoga can be a gentle and effective way to relax your body, calm your mind, and prepare for restful sleep. Practicing these poses 30 minutes before bedtime can enhance relaxation and improve sleep quality.

Balasana or the child’s pose

Kneel on the floor, sit back on your heels, and stretch your arms forward as you lower your forehead to the ground. Do this at the start of your bedtime routine to release tension in your back and hips.

Viparita Karani

Lie on your back and extend your legs up against a wall, keeping them straight and relaxed. Do this 10 minutes before bed to reduce stress and improve circulation.

Marjaryasana-Bitilasana

Alternate between arching your back (Cow) and rounding it (Cat) while on all fours. Doing this after a long day releases back tension and ease stiffness.

Paschimottanasana

Sit with your legs extended, reach forward, and try to touch your toes while keeping your spine long. Do this before lying down to stretch your hamstrings and calm your nervous system.

Supta Baddha Konasana

Lie on your back, bend your knees, and let them fall open with the soles of your feet touching. Do this during deep breathing exercises to open the hips and relax your body.

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Uttanasana

Stand tall, then hinge at your hips and let your upper body hang toward the floor. Practice this midway through your routine to release tension in the back and hamstrings.

Savasana

Lie flat on your back with your arms by your sides and palms facing up. Close your eyes and focus on your breath. Do this as the final pose to fully relax and prepare for sleep.

Ananda Balasana

Lie on your back, bend your knees, and hold the outer edges of your feet, gently rocking side to side. It helps release lower back tension and promotes relaxation.

Supta Matsyendrasana

Lie on your back, draw one knee across your body, and let it rest on the opposite side. Repeat on the other side. This yoga pose helps relieve spinal tension and calm the mind.

Setu Bandhasana

Lie on your back, bend your knees, and lift your hips toward the ceiling while keeping your shoulders grounded. Practice this towards the end of your routine to stretch the chest and relax the lower back.

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