Trouble Sleeping? Try These 6 Easy Yoga Poses

Last Updated:May 27, 2025, 15:27 IST

During yoga practice, light stretching and deep breathing are performed, which helps in releasing tension. It also boosts the production of sleep-inducing hormones like melatonin

Good sleep is essential for our physical, mental, and emotional well-being. However, stress and a hectic lifestyle can often make it difficult to fall asleep. In such cases, yoga can be a simple and effective solution. Yoga not only relaxes the body but also helps calm the mind and reduce stress.

During yoga practice, light stretching and deep breathing are performed, which helps in releasing tension. It also boosts the production of sleep-inducing hormones like melatonin. Here are six yoga poses you can try before bedtime to improve your sleep quality

1. Balasana (Child’s Pose): This pose relaxes the back and hips while calming the mind. Kneel down, sit on your heels, and bend forward, resting your forehead on the floor. Stay in this position for 3–5 minutes.
2. Cat-Cow Pose: This stretch improves spine flexibility and relieves tension in the neck and back. Get on your hands and knees in a table-top position. Inhale while arching your back (Cow Pose), and exhale while rounding the spine (Cat Pose). Repeat 5–10 times.
3. Seated Forward Fold: This pose gently stretches the back and hips. Sit cross-legged on your bed, inhale deeply, and bend forward. Hold the position for a few moments before returning. Repeat for 3–5 minutes.
4. Shavasana (Corpse Pose): This is a powerful pose for full-body relaxation. Lie flat on your back, arms relaxed by your sides, eyes closed. Focus on deep breathing for 5–10 minutes.
5. Legs Up the Wall: This pose relieves leg fatigue and promotes blood circulation. Lie near a wall and lift your legs up to rest them against the wall. Stay in this position for 5–10 minutes.
6. Supine Twist: This twist relaxes the spine. Lie on your back, bend one knee, and gently twist it over to the opposite side. Hold for 1–2 minutes on each side, then relax.
   

   When To Practise Yoga

   Do yoga 30–60 minutes before going to bed. Choose a quiet, dimly lit room to help set a relaxing mood. Focus on slow, deep breathing throughout your practice.

   Tips to Remember

   • Avoid difficult or strenuous poses at night, as they can activate the body and disturb your sleep
   • Focus on relaxing the body and deep breathing to calm the mind
   • Create a peaceful, clean, and cosy environment for your bedtime yoga session.

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