6 Proven Yoga Routines That Help You Sleep

If you struggle with falling or staying asleep, you’re not alone. According to the American Sleep Association, 50-70 million adults in the US have a sleep disorder. Fortunately, incorporating yoga into your bedtime routine can help improve sleep quality. These six proven yoga routines are designed to promote relaxation and help you drift off into a peaceful slumber.

Here are six yoga routines that have been proven to help you sleep better:

Legs-up-the-wall pose (Viparita Karani)

This pose is excellent for reducing stress and anxiety, which can interfere with sleep. To do this pose, lie on your back with your legs up against the wall and your arms at your sides. Hold the pose for 5-10 minutes, focusing on your breath.

Forward Fold Pose (Uttanasana)

Forward Fold Pose, also known as Uttanasana, is a calming yoga pose that can help relieve stress and tension in the body. To perform this pose, stand with your feet hip-width apart and slowly fold forward, reaching for your toes or the ground. Allow your head and neck to relax and hold the pose for several deep breaths. This pose can also help improve digestion and relieve headaches.

Reclining Bound Angle Pose (Supta Baddha Konasana)

Reclining Bound Angle Pose, also known as Supta Baddha Konasana, is a restorative yoga pose that can help calm the mind and body before bedtime. To perform this pose, lie on your back with the soles of your feet touching and your knees falling open to the sides. Place a pillow or bolster under your knees for support and relaxation. Stay in this pose for several minutes, focusing on your breath and allowing your body to fully relax. This pose can also help relieve menstrual cramps and improve circulation.

 Child’s pose (Balasana)

This pose helps to relax the body and calm the mind. Start on your hands and knees, with your knees wider than hip-width apart. Lower your hips back toward your heels and stretch your arms out before you. Hold for 5-10 breaths.

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Cat-cow stretch (Marjaryasana/Bitilasana)

This stretch is excellent for releasing tension in the spine and promoting relaxation. Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone (cow). Exhale and round your spine, tucking your chin to your chest and bringing your tailbone down (cat). Repeat for 5-10 breaths.

Corpse pose (Savasana)

This pose is the ultimate relaxation pose, helping to calm the mind and reduce stress. Lie on your back with your arms at your sides and your palms facing up. Close your eyes and focus on your breath. Stay in the pose for 5-10 minutes or as long as you like.

Remember to breathe deeply and focus on your breath during each pose. You can also try incorporating essential oils like lavender into your bedtime routine for relaxation. These routines can help you achieve a better night’s sleep, leaving you feeling refreshed and energized in the morning.


Yoga can be a powerful tool for improving sleep quality. Incorporating these five yoga routines into your bedtime routine can help reduce stress and promote relaxation, leading to a better night’s sleep. Give them a try and see how they work for you.

6 Proven Yoga Routines That Help You Sleep