These 3 Yoga Poses Are Designed to Help You Wind Down and Fall Asleep

If falling asleep seems like a nightly struggle, you’ve probably experienced all kinds of things, from white noise machineshas , melatonin and sleep tracking apps. When none of this works, sometimes adding extra gadgets can make bedtime even more complicated. Instead of piling on more electronic devices, it can help to simplify things and focus directly on calming your body and mind.

Gentle yoga can be an effective way to ease tension, slow your breathing, and signal to your nervous system that it’s time to rest and relax. Certain poses are particularly well suited to bedtime because they promote relaxation rather than stimulation. We spoke with a yoga instructor who shared with us the most effective poses to do before bed, plus tips on how to perform them safely to get the most out of them.

Don’t miss any of our unbiased technical content and lab reviews. Add CNET as your preferred Google source.

How Yoga Can Help You Sleep

There is science behind why yoga can help you sleep better. Yoga and breathing techniques help calm your nervous system and reduce cortisol, putting your body in a more relaxed state, ideal for helping you fall asleep.

Calm the mind and body

According to Chloe Kernaghan, co-founder of Sky Ting yoga studio, yoga helps you sleep better in two ways: it helps relax a racing mind and calms the nervous system. “Yoga as a practice is centered around finding calm in the mind, which is most often the opposite state the mind is in when we have sleep problems (i.e. your mind is racing),” says Kernaghan.

Yoga includes elements of mindfulness, but it is also a physical practice known to help calm the body’s response to physical stress, or the nervous system, through breathing and the execution of specific poses. Kernaghan explains: “Physical practice can help calm the nervous system and shift you from sympathetic to parasympathetic mode, ideal for rest and deep sleep.”

Reduce cortisol levels before bed

Research seems to agree with Kernaghan, as recent studies suggest that practicing yoga may lead to reduced levels of cortisol, the hormone associated with stress. The extent of cortisol reduction may vary depending on factors such as the frequency and intensity of yoga practice. Additionally, some studies have shown promising results regarding yoga’s impact on depression symptoms. Yoga can complement traditional therapeutic approaches and promote overall well-being.

So what does this mean for your sleep? Well, cortisol levels have a significant influence on sleep patterns. Higher cortisol levels are often associated with difficulty falling and staying asleep. A 2019 study found that incorporating yoga into one’s routine can have a positive effect on insomnia symptoms. These results suggest that yoga practice may offer potential benefits for improving sleep quality and overall sleep health.

3 Best Yoga Poses for Sleep

The next time you have trouble falling asleep or catching quality Z’s, try these poses in the evening to help you relax. You can do them all in a sequence if you want, or choose a few that feel good in the moment.

“You can definitely do poses on your own; sequences are nice because you have someone to guide you, but if you’re familiar with poses, doing a few right before bed might be your perfect recipe,” says Kernaghan.

1. Supported Child Pose

“Forward folds are soothing to the body and with the fold at the knees and hips, it can also be a good stretch for the hips and lower back. Definitely make sure your head is supported, so if you need to, add another pillow to make it comfortable,” says Kernaghan.

How to do it, according to Kernaghan:

• Start with your hands and knees touching the floor or bed.
• Bring your knees as wide as a yoga mat, big toes touching behind you, and rest your hips on your heels.
• Use a thick pillow or sofa cushion lengthwise, placed between the legs so that the torso can stretch forward, which should act as gentle support from the lower abdomen up to the head.
• Feel free to turn your neck to one side and breathe. Stay for three to five minutes, turning your head halfway if your neck is turned.

2. Supported Goddess Pose

“This gentle opening of the hips is a perfect way to relax and unwind. Having a deep fold in the legs can aid digestion, and letting the body settle heavily onto the floor is a great way to release the lingering holds of your day,” says Kernaghan. (The video above shows a related exercise, not the one described here.)

How to do it, according to Kernaghan:

• Get into a seated position with your legs in front of you.
• Bring the soles of your feet together, knees open in a butterfly shape, and use two pillows (one under each thigh/knee) for support.
• Tilt your torso onto the floor; feel free to use a folded blanket under the back of the head.
• Place your hands on your stomach or open your arms out to the side. Cover your eyes if desired and stay there for three to five minutes.

3. Legs against the wall

“This pose is amazing in many ways, but when it comes to sleep, it’s great because it’s a gentle inversion. The legs flow for a few minutes, which helps circulation and the body is less agitated when you fall asleep. I sometimes like to do this pose in my bed, just swinging my legs over my headboard,” Kernaghan said.

How to do it, according to Kernaghan:

• This pose is exactly what it seems. You sit near a wall, bring your torso to the floor and swing your legs along the wall.
• I recommend moving your seat closer to the wall, but if your legs or lower back are tight, keep your knees slightly bent.
• I like to add a pillow under my hips so my pelvis is slightly higher than my heart.
• Stay three to five minutes. If your legs are tingling, you can always bend and open your knees with your feet together instead.

With these three yoga poses for sleep in your nighttime toolkit, you’ll be well on your way to sweet dreams.

Other Relaxing Yoga Poses for Sleep

These poses are suitable for any experience level and are easy enough for beginners. As you move between these poses, remember to pay attention to your breathing and where you feel the most tension in your body. Breathe and try to relax if you feel any discomfort.

1. Cat-cow pose

To strike this pose, start on all fours. Your hands should be shoulder-width apart and your knees should be under your hips. Take a deep breath and tilt your head toward the ceiling while raising your pelvis, which should mimic a “cow.” Then, as you exhale, arch your back and lower your head and pelvis like a “cat”. You can repeat these two movements several times before continuing.

2. Forward Fold

This pose is as simple as standing up straight and bending over to reach your toes. If you can, place your hands on the floor. If you are unable to touch your toes, you can bend half forward and grab under your knees. Looking for a challenge? Try reaching around your ankles and holding on. Make sure your back is straight and you are breathing deeply.

3. Laying the bridge

Start by lying on your back with your legs and arms straight and on the floor. Take a deep breath, lift your trunk off the ground and bring your arms closer to your body for balance. Your knees should be at a 90-degree angle. Your hands can lie flat or you can bring them together under your trunk.

4. Happy Baby

This is an easy pose to get into after Bridge, since you start this pose on your back. Lift your legs toward the ceiling and extend a little past your shoulders (or as far as you can go). Next, grab the outsides of your feet with both hands. Rock gently from left to right to relieve tension in your lower back.

5. Seated twist

I recommend trying this after coming out of child’s pose. Simply sit down and extend your legs in front of you. Cross one leg over the other, pulling the heel of the crossed leg toward the outside of your thigh. With the opposite arm, cross your body and turn, pushing with your elbow on the raised knee. Turn around and breathe. Repeat with the other side before continuing.

6. Butterfly pose

While sitting, straighten your posture and press the soles of your two feet together. Placing your hands on your feet, try to press your hips as low to the floor as possible. The lower you go, the greater the stretch. If you’re looking for more of a challenge, bring your feet closer to your body.

7. Head to Knee Pose

This is a basic pose. Start in a seated position with your legs in front of you. Bring one foot to the inside thigh of your opposite leg and extend your hands over your outstretched leg. Sit taller, take a deep breath, and grab your foot in front of you. If you can’t reach your foot all the way, no problem: grab your ankle or the back of your knee. Bend into the stretch and try to bring your forehead to your knee. Repeat on the opposite side.

Do you still want more? Find out how getting some sunshine can improve your sleep, what foods to eat to increase your happiness, and how the Scandinavian Sleep Method could save your relationship.

What Types of Yoga Classes Are Best for Sleep?

Not all yoga classes are gentle. Some classes are faster, like power yoga for example, and can increase your heart rate. This is a good thing, but you need to focus on movements that do the opposite if you’re feeling stressed and want to relax before bed.

“I recommend doing calm, slow practices like yin yoga and restorative yoga,” says Kernaghan. “In these classes, you’ll typically stay in the poses longer, use more props for support, and receive less intense instruction from the teacher, so there will be more quiet space.”

If the idea of ​​doing something that resembles a workout or requires a yoga mat makes you cringe, you can also try yoga nidra, which Kernaghan recommends doing before bed. “Yoga nidra is “closer to meditation but is generally practiced lying down. Little or no physical effort is required. Instead, a nidra practice helps you move from a beta state (the waking state) to a theta state (which occurs when you are dreaming, deeply relaxed, or meditating),” she says.