Say Goodbye to Sleepless Nights With These 6 Simple Yoga Moves

Tossing and turning at night can leave you feeling exhausted and cranky the next day. When counting sheep doesn’t work, yoga might be your ticket to dreamland. These simple yoga poses help calm your mind and relax your body, making it easier to drift off to sleep naturally. Try these gentle movements about 30 minutes before bedtime to create the perfect sleep-ready state.

1. Legs-Up-the-Wall Pose (Viparita Karani)

To unwind, scoot your hips toward a wall and stretch your legs upward. This simple L-shaped position helps ease tension by improving circulation in your lower body.

The magic happens as your nervous system shifts into relaxation mode. Your heart rate slows, breathing deepens, and tension melts away. Many people report feeling a pleasant heaviness spreading through their body.

Hold this pose for 5-10 minutes while focusing on slow breaths. For extra comfort, place a folded blanket under your lower back and hips.

2. Child’s Pose (Balasana)

Kneel on your mat, then sink your hips back toward your heels while stretching your arms forward or resting them alongside your body. Your forehead gently touches the floor, creating a natural signal to your brain that it’s safe to rest.

The rounded position of your spine releases tension from your back and shoulders – areas where we often hold stress without realizing it. Each breath expands against your thighs, naturally slowing your breathing pattern.

Many yoga teachers call this a “home base” pose because it provides comfort when you need to reset. Stay here for 1-3 minutes, allowing each exhale to carry away the day’s worries.

3. Supine Spinal Twist (Supta Matsyendrasana)

While lying flat, draw your knees in and then lower them to one side, turning your head in the opposite direction. This simple spinal twist melts away tension with a soothing, wringing effect.

Your internal organs receive a gentle massage during this twist, aiding digestion – a surprising factor in sleep quality. The stretch across your chest and shoulders releases places where anxiety often accumulates during stressful days.

Breathe deeply into any tight spots for 30-60 seconds before switching sides. Many people experience a pleasant popping sensation as their spine realigns, creating immediate relief from the compression of daily activities.

4. Reclining Bound Angle Pose (Supta Baddha Konasana)

Butterfly your knees open while lying on your back, bringing the soles of your feet together and letting your knees fall outward. This gentle hip opener works wonders for releasing hidden tension in your lower body.

The position creates space in areas where we store stress and emotions – particularly the hips and pelvis. Many first-timers are surprised by the emotional release that sometimes accompanies this pose. Place cushions under your knees for support if you feel any strain.

Allow gravity to do the work for 3-5 minutes while focusing on your breath moving into your belly. Your body gradually surrenders to the pose, creating the perfect pre-sleep surrender.

5. Standing Forward Fold (Uttanasana)

From a standing position, hinge at your hips and let your upper body hang down toward the floor, bending your knees as needed for comfort. Blood rushes gently toward your head, creating a subtle calming effect almost immediately.

The inversion aspect of this pose signals your parasympathetic nervous system – your body’s rest-and-digest mode. Tension in your hamstrings, lower back, and shoulders begins to melt with each breath. The gentle pressure on your belly massages your digestive organs, helping to quiet an upset stomach.

Sway gently side to side like a rag doll for 30-60 seconds. This simple movement releases places in your back that you didn’t even realize were tight.

6. Corpse Pose (Savasana)

Lie flat on your back with arms slightly away from your sides, palms facing up in a gesture of receiving. Despite looking like you’re just lying down, Savasana requires mindful relaxation of each body part from toes to head.

Begin by wiggling your fingers and toes, then intentionally release tension in each muscle group. Your body becomes increasingly heavy as you melt into your mat or bed. Many practitioners report feeling a floating sensation as their body fully surrenders.

Stay here for 5-10 minutes, allowing your breathing to become natural and effortless. This final pose trains your nervous system to recognize the feeling of deep relaxation – exactly the state you need for falling asleep.