Best Yoga Poses for Better Sleep: Wind Down and Drift Off

Ever crawl into bed tired but wired? A short wind‑down routine can flip your nervous system from “go” to “rest.” The best yoga poses for better sleep are slow, supported, and simple—no headstands required. Give yourself ten unhurried minutes, dim the lights, breathe through your nose, and let your day settle.

This routine pairs gentle shapes with easy breathing so your body gets the signal to power down. Keep your phone away, lower the room temperature slightly, and move like you’re already half asleep.

Your pre‑sleep mini‑flow

Child’s Pose: Knees wide, big toes together, forehead supported by a pillow. Breathe into your back for 8–10 slow breaths.

Supine Figure‑Four: Lie on your back, ankle over opposite knee. Ease tension in hips that build up from sitting.

Reclined Twist: Knees to chest, drop them to one side while you look the other way. Soften your jaw and shoulders.

Legs Up the Wall: Scoot close to a wall, extend legs up, let blood drain from tired feet. Stay for 2–4 minutes.

Savasana: Cover up with a light blanket, one hand on chest, one on belly. Count a 4‑second inhale and a 6‑ to 8‑second exhale.

Breath and environment matter

Lengthening the exhale tells your body it’s safe. Try a 4‑6 or 4‑7‑8 pattern and keep lights low. If strength imbalances or stiffness make bedtime fidgety, our free e‑book on functional strength shows simple mobility and strength moves that calm your body. Prefer video routines you can do at home? Try a no‑gym training plan so you can follow along without screens blasting blue light.

Repeat this sequence nightly for a week. As your body learns the cues, falling asleep starts to feel more like coasting than forcing.