Tossing and turning at night? You’re not alone. Millions of people struggle with falling asleep, often carrying the day’s stress and tension into their bedrooms. While there are countless sleep remedies out there, one of the most natural and effective approaches might already be sitting in your living room – your yoga mat.
Evening yoga offers a gentle way to transition from the busyness of your day into a state of deep relaxation. Unlike vigorous morning practices, bedtime yoga focuses on slow, restorative movements that signal to your nervous system that it’s time to wind down. These calming yoga poses work by activating your body’s natural relaxation response, helping you drift off more easily and enjoy deeper, more restorative sleep.
Why these yoga poses transform your sleep quality
Your body has two main operating systems: the sympathetic nervous system (your “fight or flight” mode) and the parasympathetic nervous system (your “rest and digest” mode). Throughout the day, stress, deadlines, and daily challenges keep your sympathetic system running on high. This elevated state makes it incredibly difficult to fall asleep, even when you’re physically exhausted.
Yoga poses for sleep work by gently shifting your body into parasympathetic mode. Through slow movements, deep breathing, and mindful stretching, these poses help reduce cortisol levels – the stress hormone that keeps you alert and wired. The combination of gentle physical movement and focused breathing creates the perfect conditions for your body to naturally prepare for rest.
What makes evening yoga particularly effective is how it addresses both physical and mental tension. Your body holds stress in surprising places throughout the day:
- Your shoulders – where we carry the weight of responsibilities and deadlines
- Jaw – which clenches unconsciously during stressful moments
- Hips – storing emotional tension from sitting and mental strain
- Spine – bearing the physical burden of poor posture and anxiety
These targeted yoga poses address each tension hotspot while simultaneously calming your mind through mindful breathing and present-moment awareness. By releasing physical stress and quieting mental chatter, your body naturally transitions from the alertness of day into the restfulness needed for quality sleep.
1: Child’s pose for instant stress relief
Child’s pose, or Balasana, is perhaps the most nurturing position in yoga. This grounding posture creates an immediate sense of safety and calm, making it perfect for transitioning from your active day into sleep mode.
To practice child’s pose:
- Kneel on your mat with your big toes touching and knees spread comfortably apart
- Sit back on your heels
- Slowly fold forward, extending your arms in front of you or resting them alongside your body
- Let your forehead rest on the mat or a pillow for extra comfort
- Focus on deep, slow breaths, allowing each exhale to release tension from your shoulders, back, and mind
This pose works wonderfully because it naturally turns your attention inward whilst gently stretching your hips, thighs, and ankles. The forward fold position also helps quiet your nervous system by reducing external stimulation. Hold this pose for 3-5 minutes, breathing deeply and letting go of any thoughts about tomorrow’s to-do list. You’ll notice how this simple position helps create space between your busy day and peaceful night.
2: Legs-up-the-wall pose to calm your nervous system
Legs-up-the-wall pose, known as Viparita Karani, is a gentle inversion that works like magic for preparing your body for sleep. This restorative pose requires minimal effort whilst delivering maximum relaxation benefits.
How to practice legs-up-the-wall pose:
- Find a clear wall space and lie on your back with your bottom close to the wall
- Extend your legs up the wall, creating an L-shape with your body
- Rest your arms comfortably by your sides, palms facing up
- If uncomfortable, place a folded blanket or pillow under your lower back for support
- Close your eyes and focus on your breath, letting gravity do all the work
This nighttime yoga pose is particularly effective because it reverses the effects of gravity on your circulatory system. After a long day of standing or sitting, this gentle inversion helps reduce swelling in your legs and feet whilst encouraging fresh blood flow to your heart and brain. The pose also triggers your body’s relaxation response, naturally lowering your heart rate and blood pressure. Spend 10-15 minutes in this position, allowing your nervous system to shift into rest mode.
3: Supine spinal twist to release daily tension
The supine spinal twist, or Supta Matsyendrasana, is the perfect pose for unwinding both your spine and your mind. This gentle twist helps release the physical and emotional tension that accumulates throughout your day, particularly in your back and core.
Steps for the supine spinal twist:
- Lie on your back with your arms extended in a T-shape
- Draw your right knee towards your chest
- Gently guide it across your body towards the left side of your mat
- Keep your right shoulder grounded as you turn your head to the right, creating a gentle twist through your entire spine
- Use a pillow between your legs if you need extra support
This restorative yoga pose works by gently massaging your internal organs whilst releasing tension stored in your spine. The twisting motion helps stimulate digestion and detoxification – both important processes that happen during sleep. Hold the twist for 2-3 minutes on each side, breathing deeply and allowing your body to soften with each exhale. You’ll feel layers of tension melting away, leaving you feeling lighter and more relaxed.
Create your perfect bedtime yoga ritual
Now that you know these three powerful poses, it’s time to weave them into a consistent evening routine. The key to making yoga for better sleep work is consistency and creating the right environment for your practice.
Essential elements for your sleep yoga environment:
- Timing matters – start your routine 30-60 minutes before you want to fall asleep to allow your body time to fully relax
- Create ambiance – dim the lights in your bedroom or practice space to signal to your brain that it’s time to wind down
- Engage your senses – consider lighting a candle or using essential oils like lavender to enhance the calming atmosphere
- Digital detox – turn off electronic devices to avoid blue light exposure, which can interfere with your natural sleep hormones
This thoughtful preparation transforms your space into a sanctuary that supports deep relaxation. The combination of proper timing, soothing atmosphere, calming scents, and freedom from digital distractions creates the perfect conditions for your nervous system to shift into sleep mode naturally.
Practice these poses in sequence:
- Begin with child’s pose to centre yourself
- Move into legs-up-the-wall to calm your nervous system
- Finish with the supine spinal twist to release any remaining tension
Don’t rush between poses – take your time and listen to your body’s needs each evening. Consider using a yoga bolster or supportive props to enhance comfort during longer holds.
Remember that building a sustainable evening yoga practice is more important than perfecting each pose. Some nights you might only have time for one pose, and that’s perfectly fine. The goal is to create a consistent signal to your body that it’s time to transition into sleep mode. What matters most is showing up for yourself each evening, even if it’s just for five minutes of gentle movement and deep breathing alongside your meditation practice.
Browse our selection of thoughtfully crafted collection of sustainable yoga essentials—designed for mindful movement and made with respect for the planet.
