Tossing and turning night after night? You are not alone. Millions of people struggle with insomnia and disturbed sleep (1). While there are many factors that contribute to insomnia, incorporating a relaxing yoga practice into your bedtime routine can make a significant difference.
Yoga offers a gentle yet powerful way to relax, reduce stress and prepare your body for restful sleep.
Let’s explore a simple yoga sequence designed to help you drift off into dreamland.
Yoga poses before bed to relax
13 yoga poses before bed for sweet dreams
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1. Mountain Pose (Tadasana)
- At the front of your mat, stand with your feet hip-width apart and your weight evenly distributed.
- Pull your belly button in and up to engage your core, which will support your back muscles and ensure good posture.
- Broaden the collarbones and shoulder blades and lengthen the spine by stretching the crown of the head up toward the sky.
- Bring your arms to your sides, palms facing forward, and stand up for a few breaths.
2. Forward Fold (Uttanasana)
- From mountain pose, bend forward, bringing your forehead to your shins. If your hamstrings are particularly tight, keep a slight bend in the knees.
- Try the Rag Doll variation, holding opposite elbows. Let your head hang and relax the back of the neck.
- Hold for a few breaths, letting your lower back release, then gently release your hands to the mat.
3. Downward Facing Dog (Adho Mukha Svanasana)
- Make an upside down “V” shape by bending over and walking your arms forward.
- Ground equally on both hands and reach your hips high towards the sky. Press your chest toward your thighs and keep space between your shoulder blades.
- Pull your heels down toward the floor and straighten your legs, making sure to maintain alignment in your spine.
4. Cow / Cat (Bitilasana / Marjaryasana)
- Come to a table position on your hands and knees.
- As you inhale, drop your bellows and draw your chest forward, looking up slightly for the Cow.
- As you exhale, round the spine, contract the belly, and drop your chin toward your chest for cat pose.
- Move in a few rounds, keeping the movement connected to your breathing.
5. Child’s Pose (Balasana)
- From a tabletop position, sink your hips back toward your heels. Widen your knees and keep your big toes together.
- Hold your hands and fingers forward, palms down.
- Feel the length of your back body, from the tip of your tail to the top of your head.
6. Forward Seat (Paschimottanasana)
- Come into a sitting position with your legs stretched out in front of you.
- As you inhale, reach both arms up and lengthen the spine. On an exhalation, fold your legs, reaching your feet, ankles or shins. Drop your forehead and relax the back of the neck.
- You can keep a slight bend in the knees or place a pillow under them if you feel any pull in your lower back.
7. Head to Knee Pose (Janu Sirsasana)
- Start by sitting with your legs stretched out in front of you. Bend your left knee, bringing the sole of your left foot to your inner right thigh.
- Raise your arms as you inhale and fold your right leg, reaching toward your right leg as you exhale. Bend your head down, eventually bringing your forehead to your left knee.
- Surrender to this stretch for a few breaths and feel the back of your legs release.
- To come out of the pose, lift your torso and extend your left leg in front of you. Switch legs and repeat the pose by bending your right knee.
8. Butterfly Pose (Baddha Konasana)
- From a seated position, bend your knees and bring the soles of your feet together. Hold onto your ankles or the inner arches of your feet.
- Ground your bones down and sit up tall, lengthening the front of your torso to the sternum.
- Try this modification: Place a bolster or pillow under each knee to make this pose even more restorative.
9. Supta Matsyendrasana (Supta Matsyendrasana)
- Lie on your back, hug your right knee to your chest. As you exhale, bring your knee across your body to the left side, twisting the spine.
- For a deeper stretch on your shoulder, open your right arm out to the side and stay for several breaths, allowing your muscles and connective tissues to release.
- Come out of the stretch by slowly moving yourself back to center and placing your right foot down. Repeat the spinal twist on the opposite side with the left leg.
10. Reclining Pigeon Pose (Supta Kapotasana)
- Lie on your back with your knees bent and both feet on the floor or bed. Cross your right ankle over your left thigh, making a triangle between your right knee, left knee and pelvis.
- Place the left hand on the outside of your foot. Bring the right hand through the opening of the legs.
- Lift your left leg and pull your legs toward your chest as your right knee opens out to the side.
- If you’ve suffered a knee injury, be incredibly careful and back out of the pose if you notice pain or a pulling sensation.
- Hold for several breaths as your hips soften. Then release and uncross your legs and switch sides.
11. Happy Baby (Ananda Balasana)
- Start lying on your back. Hug both knees and bend the legs at a 90-degree angle so that the soles of the feet are facing the sky.
- Grasp your big toes or ankles and pull your knees down. Maintain the natural curves of your spine and reach your pelvis down toward the floor.
If you feel your lower back rounding into the floor, try the modification of holding your inner thighs.
Stay in Happy Baby for several breaths, long enough to feel your hip flexors soften.
12. Waterfall Pose/Legs Up the Wall (Viparita Karani)
- Start by sitting next to a wall, with one side of your body touching the wall.
- Slowly roll down onto your back as your legs come up. Your body should be in an “L” shape, bending at a 90-degree angle with your legs stretched up along the wall.
- If you feel any discomfort in your lower back, lift your buttocks a few inches away from the wall.
- Keep a slight bend in your legs to avoid locking your knees.
- Take several deep breaths and stay in this pose for several minutes. Ground your upper body to the floor, mat or bed.
- You can choose to cushion your upper back, shoulders and neck with a folded blanket to ensure optimal comfort.
13. Corpse Pose (Savasana)
- Lie on your back in a comfortable position. Let your whole body become heavy and completely relaxed.
- Release the last tension you may be holding in your face, jaw and neck. Feel your heart rate begin to slow and breathe naturally.
- If you do this yoga sequence before bed on your mat, you can choose to move into your bed for savasana, allowing yourself to more easily transition into sleep.
Sweet dreams await you
By incorporating a short yoga practice into your evening routine, you’re taking a proactive step toward improving sleep quality and overall well-being. Remember, consistency is key.
Even a few minutes of dedicated practice can make a significant difference. So roll out your mat, dim the lights and let the calming effects of yoga guide you into a restful sleep.
Sweet dreams!
