Yoga for Sleep: Best Poses to Try

We’ve all been affected by poor sleep patterns or bouts of insomnia. When this happens, it can be difficult to quiet your mind and calm your body before bed. Practising yoga before bed encourages relaxation and restoration which better prepares the mind and body for sleep. In addition to positive impacts on muscle recovery and mobility, FS8 workouts can also help alleviate tension and reduce stress. The key to using yoga for better sleep is to perform low impact poses that promote strength and flexibility without overstimulating your body. To help get you started, FS8 has created a guide that breaks down some of our favourite yoga poses for improved sleep.

Why is yoga good for sleep?

All types of yoga are grounded on the principle of mind-body connection, so practising yoga before bed allows you to become more attuned to your physical body and bring consciousness to your breath. Together, this helps establish a calm environment that relieves tension and promotes restfulness. Some of the benefits of yoga for insomnia include lowered heart rate, reduced blood pressure and decreased stress levels. As with all forms of exercise, sustained practise will yield the best results.

Which yoga is best for sleep?

Mediative yoga with slow movements can help you reach your end goal of deep relaxation and better-quality sleep. You’ll want to perform calming, restorative poses that focus on gentle stretching and enhancing flexibility. This will all work towards relieving tension in the body for a restful night’s sleep. FS8 have put together a combination of 8 static and dynamic yoga poses for sleep that you can easily incorporate into your wind-down routine before bed. We recommend holding these poses for a few minutes at a time – or whatever feels most comfortable.

Extended child’s pose (balasana)

This gentle pose is a great warm-up for subsequent poses since it stretches your lower back and hips. Yoga for better sleep should always begin with extended child pose to help release tension in your spine.

1. Bring your knees to your mat.
2. Keep your feet together and spread your knees until they are hip width apart.
3. Rest your torso on your thighs and reach out your arms out in front with palms resting on the mat.
4. Rest your forehead on the mat.

Standing forward fold (uttanasana)

Forward-fold poses are calming and introspective, which is why many find practising yoga better for sleep. This pose also stretches the entire back of the body, helping to increase flexibility.

1. Plant your feet into the mat, hip distance apart, ensuring you have good balance.
2. From your hips, gently fold your upper body forward and bring your palms or fingertips to the floor. If your fingertips don’t quite reach the ground, clasp each elbow in the opposite hand instead.
3. Inhale, and on the exhale, straighten your legs slightly so your heels touch the floor. Be careful not to overextend – you should feel some tension in your hamstrings and calves, but not pain.

Head-to-knee pose (janushirasana)

1. This pose can help to relieve tightness or aching in your lower back – the kind of yoga before bed that will appeal to anyone working a desk job.
2. Sit on your mat with your legs straight out in front.
3. Keep your right leg straight and bend your left inward, making sure the sole of your foot is flush with the inside of your thigh.
4. Inhale, and on the exhale, fold your body at the hips and reach both hands out to your extended leg, wrapping your hands around your foot (if you can) or your calf Alternate legs.

Bridge pose (setu bandha sarvangasana)

Bridge pose is fantastic for opening the chest and strengthening the glutes and back muscles. Like head-to-knee pose, this stretch can help relieve lower back pain from extended sitting

1. Lie on your back. Bend your knees and plant your feet hip-width apart. Feet should align straight with your knees.
2. Inhale and lift your pelvis up, squeezing your glutes. Exhale and remain here for 1 minute, breathing in and out slowly.
3. Gently lower your bottom to the mat, flattening your lower back. Repeat this stretch as desired.

Figure four stretch (eka pada utkatasana)

Tightness in the hips can cause discomfort and restlessness when trying to fall asleep, so a figure-four stretch might be the ideal yoga pose for insomnia.

1. Lie on your mat. Ensure your head is relaxed against the mat and your neck feels supported (you can use a block if needed).
2. Bend your right knee, aligning your foot so it’s directly under the knee. Cross your left ankle over your right thigh.
3. Wrap your hands around your right thigh and gently bright your “figure four” shape towards your chest.
4. Alternate legs.

Happy baby (ananda balasana)

Arguably the most fun of all yoga poses before sleep, happy baby encourages relaxation and can help alleviate tension and tightness. This pose is designed to improve mobility in your hips, allowing you to sleep more comfortably.

1. Lie flat on your back and bring both legs toward your chest.
2. Reach between your legs and gently grip both big toes, or your inner arch.
3. Open your hips and widen your legs. Your ankles should be stacked directly above your knee.
4. Inhale and exhale deeply in the static pose, or sway from side to side as you feel.

Reclined twist (supta matsyendrasana)

This simple, restorative pose is intended to relax the body, and help realign and lengthen the spine. Like the previous yoga poses for bed, the reclined twist can help calm your nerves before sleep.

1. Lie flat on your back with arms stretched out to your side (in line with your shoulders) and legs out straight.
2. Bend your right leg, until your right foot is parallel to your left knee. Then, cross your right leg over your left leg.
3. Bring your left hand to your right knee and pull gently, twisting your body so your knee lightly touches the floor.
4. Turn your head to the right, so your right ear touches (or nears) the mat. You will feel a stretch along the length of your spine.
5. Alternate sides.

Corpse pose (savasana)

This is the final resting pose used in many cool down exercises after workouts, including FS8 Restore. Corpse pose is perfect for the end of your yoga for sleep routine since it is completely mediative and restorative.

1. Lie on your back and spread your feet so they are just over hip width apart.
2. Allow your body to truly relax, releasing any tension you might be holding.
3. You can stay in this pose for as long as you like.