Top 8 Yoga Poses for Better Sleep

Let me tell you something real. I used to scroll on my phone for hours at night, waiting for sleep like it was some kind of prize. I tried herbal teas, warm milk, even counting sheep. But nothing really worked. Then a friend told me about yoga for sleep. I gave it a shot—just a few simple moves before bed—and things changed. Slowly but surely, I started falling asleep faster. If you’re like me and your brain doesn’t have an “off” switch at night, these 8 yoga poses might help.

Try them out tonight. You don’t need to be super flexible or a yoga master. Just a mat, comfy clothes, and a few quiet minutes.

1. Legs Up the Wall (Viparita Karani)

This is my go-to when I’m completely drained. Just lay on your back, scoot your hips close to the wall, and rest your legs straight up. That’s it. Let your arms relax by your sides.

This pose calms your nervous system. It also reduces swelling in your feet if you’ve been standing all day. I sometimes do this while listening to chill music or nature sounds.

Pro tip: Hold it for at least 5–10 minutes. You’ll feel your mind start to settle down.

2. Child’s Pose (Balasana)

Child’s Pose is like a big hug for your body. Kneel on the floor, bring your big toes together, and rest your chest on your thighs with arms stretched out in front. Rest your forehead on the mat.

This one always reminds me of when I was a kid hiding under a blanket. It gives me that safe, cozy feeling. It stretches the back and slows your breathing, which helps quiet your thoughts.

Try this: Breathe in for 4 seconds, hold for 2, and breathe out for 6. Works like magic.

3. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Ever feel stiff from sitting all day? Cat-Cow is perfect. Get on all fours. Inhale and arch your back, lifting your head (Cow). Exhale and round your spine, dropping your head (Cat). Move with your breath.

It gets your spine moving and melts away tension in your back. I usually do 5–10 slow rounds, and I can feel the stress leaving my body.

Bonus: It also helps with digestion if you had a heavy dinner.

4. Reclining Butterfly Pose (Supta Baddha Konasana)

This one’s dreamy. Lay on your back, bring the soles of your feet together, and let your knees fall open. You can place pillows under your knees if it feels too intense.

It opens up your hips and tells your body it’s time to chill. I love doing this with my eyes closed and hands resting on my belly. You’ll feel like you’re melting into the floor.

Tip: Stay in this pose for 5–7 minutes. Breathe deeply and just be.

5. Seated Forward Fold (Paschimottanasana)

Sit with your legs straight in front of you and slowly fold forward. Don’t worry if you can’t touch your toes—just reach as far as you can and relax your neck.

This stretch feels so good on your hamstrings and lower back. It also helps turn off the “thinking” part of your brain. I usually do this one right before lying down.

Don’t rush: The longer you hold it, the more your body relaxes.

6. Happy Baby Pose (Ananda Balasana)

Okay, don’t laugh—but this one’s kinda fun. Lie on your back, grab the outsides of your feet, and gently pull your knees toward your armpits. Rock side to side if that feels good.

This pose always makes me smile. It helps release tension in your lower back and hips. And let’s be real—it makes you feel lighthearted, which is perfect before sleep.

Pro move: Try a gentle rocking motion. It feels like a massage.

7. Supine Spinal Twist (Supta Matsyendrasana)

Lay on your back, bring one knee into your chest, and gently twist it over to the opposite side. Extend your other arm and look in the opposite direction.

This twist feels so relaxing after a long day. It helps your spine unwind and your organs chill out too. I always sigh when I do this—it’s that satisfying.

Switch sides: Hold each side for about a minute. Breathe deep.

8. Corpse Pose (Savasana)

This one’s the final stop. Just lie flat on your back, legs slightly apart, arms by your sides. Close your eyes and breathe naturally.

I know it sounds boring, but don’t skip this one. Savasana is where the magic happens. It’s like a full body reset. I like to imagine I’m floating in water—no effort, no tension.

Stay here: 5–10 minutes. You might just fall asleep right here.

One last thing:

You don’t need to do all 8 every night. Some nights I only do 2 or 3. Other nights, I do the whole routine. Go with what feels right. Make it your little bedtime ritual. Light a candle, turn down the lights, and just breathe.

Sleep’s not a battle. It’s a soft landing. Yoga helps you glide into it. Try it tonight. Your future sleepy self will thank you.