Struggling to fall asleep at night? You are not alone. Millions of people worldwide suffer from insomnia, and the causes range from stress and anxiety to poor sleep hygiene and irregular routines. While medications are a common solution, many individuals are now turning to natural sleep remedies and yoga for insomnia is gaining popularity for all the right reasons.
Yoga isn’t just about flexibility or fitness. It’s a powerful, holistic sleep solution that calms the nervous system, lowers stress levels and promotes deep, restorative sleep. Here are some sleeping yoga asanas (poses) you can practice before bedtime to help manage insomnia naturally.
1. Supta Baddha Konasana (Reclining Bound Angle Pose)
Supta Baddha Konasana is a restorative pose that opens the hips and relaxes the groin area. Practicing this pose before bedtime helps release tension held in the pelvic and abdominal regions.
How it helps:
This pose stimulates the parasympathetic nervous system, which helps in calming the body and mind. It also supports gentle abdominal breathing, promoting a sense of emotional ease.
Benefits:
- Reduces anxiety and restlessness
- Encourages deep relaxation and inner balance
- Helps regulate breathing for improved sleep
2. Viparita Karani (Legs-Up-The-Wall Pose)
Viparita Karani is one of the best yoga poses for relaxation and recovery. It involves lying on the floor with legs extended upward against a wall.
How it helps:
By reversing blood flow from the legs back toward the core, this pose improves circulation and soothes tired muscles. It is often used to relieve symptoms of stress and insomnia.
Benefits:
- Reduces nervous system activation
- Alleviates symptoms of fatigue and mild depression
- Helps the mind and body transition into sleep mode
3. Balasana (Child’s Pose)
Balasana is a gentle resting pose that encourages stillness and calmness. It helps reconnect the body with the breath and creates a sense of safety.
How it helps:
The posture releases tension from the lower back, hips, and shoulders. It also stimulates the digestive and lymphatic systems, which can support relaxation and recovery.
Benefits:
- Lowers heart rate and calms the mind
- Relieves fatigue, anxiety, and tension
- Prepares the body for restful sleep
4. Shavasana (Corpse Pose)
Shavasana is traditionally practiced at the end of a yoga session. It involves lying flat on the back with eyes closed and allowing the entire body to relax.
How it helps:
This pose encourages total physical and mental stillness. It supports conscious relaxation and reduces overstimulation, which is often a barrier to falling asleep.
Benefits:
- Reduces cortisol levels and promotes mental clarity
- Enhances self-awareness and body-mind connection
- Supports deep rest and recovery
5. Uttanasana (Standing Forward Bend)
Uttanasana is a forward-bending pose that calms the brain and relieves tension in the spine, neck, and shoulders.
How it helps:
The mild inversion brings fresh blood to the brain, reducing mental fatigue and nervous energy. It is especially helpful for people who feel mentally overactive at night.
Benefits:
- Relieves anxiety, mild headaches, and insomnia
- Promotes emotional release and physical release of tightness
- Encourages stillness and inner focus
Tips for Practicing Yoga for Better Sleep
- Creating the right environment and following a mindful approach can significantly improve the effectiveness of your bedtime yoga practice. Here are some detailed tips to help you get the most out of your yoga for insomnia and sleep improvement:
1. Practice in a Quiet, Dim Space an Hour Before Bedtime
- Choose a calm and quiet area free from distractions like noise, bright lights, or screens. Dim lighting naturally signals your brain that it’s time to wind down and helps shift your body into rest mode. Try to practice yoga around the same time each night to train your internal clock and create a consistent bedtime routine.
2. Hold Each Pose for 2–5 Minutes While Focusing on the Breath
- The effectiveness of bedtime yoga lies in stillness and conscious breathing. Holding each posture longer allows the muscles to relax and the mind to settle. Focus on slow, deep, diaphragmatic breathing (inhaling through the nose and exhaling through the mouth or nose) to activate the parasympathetic nervous system, which promotes relaxation and sleep readiness.
3. Use Props Like Cushions or Blankets for Comfort and Support
- Supportive props like yoga bolsters, folded blankets, or pillows can help your body fully relax into each pose without strain. This is especially important for restorative poses that are held longer. The more supported your body feels, the easier it will be to release physical tension and settle into deep rest.
4. Pair Yoga with Guided Meditation or Deep Breathing Techniques
- Enhance your practice by combining yoga with calming techniques like body scan meditations, progressive muscle relaxation, or 4-7-8 breathing. You can also use calming background sounds such as soft instrumental music or nature sounds. Apps or audio recordings with guided sleep meditations can amplify the effects of your yoga routine.
5. Avoid Intense or Stimulating Poses Before Bed
- Even though some yoga poses are energizing, it’s best to avoid active sequences like Sun Salutations or backbends at night. These can increase adrenaline and alertness. Instead, stick to gentle, restorative asanas that promote stillness, like forward bends, supported inversions, and lying down poses.
6. Maintain Consistency for Long-Term Benefits
- While a single yoga session can help you sleep better, consistent practice is key to managing chronic insomnia or irregular sleep patterns. Set a realistic goal start with 3–4 nights a week and gradually build up. With time, you’ll notice better sleep quality, reduced anxiety, and improved overall health.
Remesleep Sleep Solution
If you’re suffering from sleep issues, Sleep Apnea, insomnia, or struggling with the use of CPAP machines, it’s time to explore professional help. Remesleep is a dedicated sleep solution brand that specializes in comprehensive care for sleep disorders. Our experts provide clinically backed solutions, personalized treatment plans, and holistic guidance to help you sleep better and live healthier.
Why Choose Remesleep?
- Expert assessment and diagnosis of sleep disorders
- Support for Sleep Apnea and CPAP compliance
- Personalized treatment options combining science and lifestyle
- Compassionate care from certified sleep specialists
Don’t let poor sleep disrupt your quality of life. Visit or call Remesleep’s expert team today and take your first step toward healthier sleep habits.
