A good night’s sleep is essential for health and well-being, but stress, screen time, and busy schedules can often make quality rest seem elusive. The good news is that yoga can be a fantastic way to wind down before bed, helping to release physical tension, quiet the mind, and prepare you for a peaceful night’s sleep. Here are some gentle yoga poses and breathing techniques to guide you into relaxation mode and set the stage for deep, restful sleep.
1. Child’s Pose (Balasana)
Child’s Pose is a deeply relaxing posture that allows you to connect with your breath, quiet your mind, and gently stretch the back and shoulders. This pose is perfect to help you unwind and let go of the day.
- How to Do It: Kneel on the floor, bringing your big toes together and sitting back on your heels. Extend your arms forward and fold your torso over your thighs, allowing your forehead to rest on the floor. Breathe deeply and hold this position for a minute or two.
- Why It Helps: Child’s Pose promotes a sense of safety and comfort, helping you release stress and tension from the day. It gently stretches the spine and hips, which can feel especially nice if you’ve been sitting or standing for long periods.
2. Reclining Bound Angle Pose (Supta Baddha Konasana)
This restorative pose opens up the hips, stretches the inner thighs, and allows you to settle deeply into relaxation. Reclining Bound Angle Pose is an easy way to invite calm into your body and mind, helping you prepare for sleep.
- How to Do It: Lie on your back, bend your knees, and bring the soles of your feet together, letting your knees fall open to the sides. If this feels too intense, place pillows or blankets under each knee for support. Rest your arms comfortably at your sides, and take slow, deep breaths.
- Why It Helps: Reclining Bound Angle Pose encourages relaxation in the lower body while opening up the hips, which often hold a lot of tension. This pose also helps regulate your breathing, calming the nervous system and inviting a sense of ease.
3. Legs Up the Wall (Viparita Karani)
Legs Up the Wall is an excellent pose for relaxation, especially if you’ve been on your feet all day. This simple inversion improves blood circulation, reduces fatigue, and promotes a calming effect on the entire body.
- How to Do It: Sit close to a wall and swing your legs up as you lie down on your back. Scoot as close to the wall as is comfortable and rest your arms by your sides or on your belly. Close your eyes and stay here for five to ten minutes, focusing on slow, deep breaths.
- Why It Helps: This pose gently stretches the hamstrings and lower back while reducing swelling in the legs and feet. The mild inversion helps calm the nervous system and reduces stress, making it easier to fall asleep.
4. Supine Twist (Supta Matsyendrasana)
A gentle twist is a wonderful way to release tension in the back and hips. Supine Twist also aids digestion and detoxification, making it a great way to settle down before bed.
- How to Do It: Lie on your back, draw one knee up to your chest, and then guide it across your body toward the opposite side. Extend your arms out in a “T” shape, and turn your head to the opposite side of your knee for a gentle spinal twist. Hold for 5–10 breaths, then switch sides.
- Why It Helps: This twist releases tension from the spine, hips, and lower back, promoting relaxation throughout the body. Twisting poses can also relieve digestive discomfort, which can make for a more comfortable night’s sleep.
5. Corpse Pose (Savasana)
Savasana, or Corpse Pose, is often used at the end of yoga practice to fully relax the body and mind. It’s the ultimate wind-down pose, perfect for signaling to your body that it’s time to rest.
- How to Do It: Lie flat on your back, legs relaxed and arms at your sides, palms facing up. Let your feet fall naturally to the sides. Close your eyes and breathe deeply, focusing on relaxing every part of your body, from your toes to your head.
- Why It Helps: Savasana allows your body to enter a state of complete relaxation. By focusing on your breath and letting go of any remaining tension, you create an optimal mental state for sleep.
Breathing Techniques to Help You Sleep
In addition to these poses, a few breathing exercises can deepen your relaxation:
- 4-7-8 Breathing: Inhale quietly through your nose for a count of four, hold your breath for seven counts, and exhale completely for a count of eight. This breathing technique slows your heart rate and calms the nervous system.
- Alternate Nostril Breathing: Gently close one nostril and inhale through the other, then switch nostrils on the exhale. This practice balances the body and mind, helping relieve stress.
Final Thoughts
With these gentle yoga poses and breathing techniques, you can create a nighttime ritual that encourages relaxation and prepares you for restful sleep. Practicing even a few of these poses each night helps your body wind down, clears your mind, and brings you closer to deep, rejuvenating rest. Give yourself a few moments each night to slow down, connect with your breath, and let go of the day—your body and mind will thank you in the morning!