Quality sleep is vital for physical, emotional, and mental wellbeing. Yet, for many people, falling and staying asleep can be a challenge due to high levels of stress, anxiety, and an overactive mind. Whether it’s racing thoughts at bedtime or persistent tension in the body, poor sleep can have a significant impact on overall health.
Yoga offers a natural and holistic approach to improving sleep by calming the nervous system, easing physical tension, and soothing mental restlessness. Through gentle movements and conscious breathing, yoga helps create the right conditions for the body and mind to transition into deep, restorative rest.
How Yoga supports better sleep
Sleep difficulties often arise from the very issues that yoga is known to alleviate—chronic stress, anxiety, and an overactive mind. When the body remains tense and the mind refuses to quieten, the nervous system stays in a state of alertness, which prevents the body from properly winding down.
Yoga helps activate the parasympathetic nervous system, often referred to as the “rest-and-digest” mode. This system counteracts the stress-induced “fight-or-flight” response, signalling safety and calm to the brain. Gentle movement, breath awareness, and mindful postures all encourage this shift into relaxation.
A central element of yoga’s sleep-promoting potential is Pranayama, the traditional yogic practice of breath control. Practising slow, conscious breathing before bed lowers heart rate, reduces blood pressure, and helps quiet the mind. This supports the body’s transition into a state more conducive to sleep.
Gentle Yoga poses to promote relaxation
Incorporating soothing yoga poses into your nightly routine can help release built-up tension and prepare both body and mind for rest. Below are some recommended poses that support sleep by promoting stillness and relaxation.
1. Legs Up the Wall (Viparita Karani)
This restorative inversion encourages blood flow back towards the heart, soothes tired legs, and calms the nervous system.
How to practise:
- Sit sideways next to a wall.
- Lie back and swing your legs up the wall.
- Rest with arms relaxed at your sides, palms facing up.
- Remain here for 5–10 minutes.
2. Reclined Butterfly Pose (Supta Baddha Konasana)
This pose opens the hips and gently stretches the inner thighs while promoting a sense of openness and deep rest.
How to practise:
- Lie on your back and bring the soles of your feet together.
- Let your knees fall out to the sides.
- Use cushions or yoga blocks to support your knees if needed.
- Keep your hands resting on your belly or at your sides.
- Stay in the pose for 5–10 minutes with calm, deep breaths.
3. Child’s Pose (Balasana)
This grounding pose releases tension in the back, shoulders, and neck while fostering a sense of emotional safety.
How to practise:
- Kneel on the floor and sit back on your heels.
- Fold forward, extending your arms ahead or resting them by your sides.
- Let your forehead touch the mat or a cushion.
- Breathe deeply for 1–3 minutes.
4. Supine Twist (Supta Matsyendrasana)
This gentle twist helps detoxify the internal organs and release spinal tension.
How to practise:
- Lie on your back and draw both knees towards your chest.
- Drop your knees to one side while extending your arms into a T shape.
- Look towards the opposite shoulder.
- Hold for 1–2 minutes on each side, breathing slowly.
5. Corpse Pose (Savasana)
A classic final pose in yoga, Savasana promotes full-body relaxation and mental clarity before sleep.
How to practise:
- Lie flat on your back with legs extended and arms resting naturally.
- Close your eyes and allow your breath to return to its natural rhythm.
- Stay in the pose for 5–10 minutes, fully releasing tension with each exhale.
Breathwork and relaxation techniques
Breathing plays a crucial role in relaxation. In yoga, Pranayama is not just any breathwork—it is a structured practice rooted in tradition, with specific techniques designed to influence both energy and mood. While general breathwork can vary, Pranayama remains an integral part of the yogic discipline.
Here are two effective techniques you can try before bed:
1. Nadi Shodhana (Alternate Nostril Breathing)
This technique harmonises the left and right hemispheres of the brain and helps balance the nervous system.
How to practise:
- Sit comfortably and use your thumb to close the right nostril.
- Inhale through the left nostril.
- Close the left nostril with your ring finger and exhale through the right.
- Inhale through the right, then switch and exhale through the left.
- Continue this cycle for 2–5 minutes.
2. 4-7-8 Breathing
A simple but powerful method to quiet the mind and slow the heart rate.
How to practise:
- Inhale through your nose for a count of 4.
- Hold your breath for 7 counts.
- Exhale slowly through your mouth for a count of 8.
- Repeat for 4–8 rounds.
Both techniques signal the brain that it’s time to relax, making them highly effective tools for better sleep.
Creating a bedtime Yoga routine
Building a consistent bedtime yoga routine can make a meaningful difference in your sleep quality. Here are a few suggestions to help get started:
- When to Practise: Aim to do yoga and breathing exercises 30–60 minutes before going to bed. This gives your body time to relax without becoming overstimulated.
- Set the Mood: Use dim lighting or candles, play soft music, or embrace silence to help transition into rest mode.
- Avoid Screens: Switch off devices at least half an hour before your practice to reduce mental stimulation.
- Use Props: Cushions, blankets, and bolsters can offer added comfort and support in each pose.
- Stay Regular: A short 10–15-minute routine done consistently can yield long-term improvements in your sleep quality.
Even a brief session that includes one or two yoga poses and a simple breathing technique can help train the body and mind to expect rest.
The Benefits of Yoga for Better Sleep
Yoga supports better sleep by calming the nervous system, releasing physical tension, and soothing an overactive mind. Whether through restorative postures or guided breathing, yoga allows the body to shift from alertness to deep rest.
Pranayama—or yogic breathing—plays a key role in this transition. By slowing down the breath and activating the parasympathetic nervous system, it helps the mind let go of the day and prepares the body for restorative sleep.
Consistency is essential. Incorporating yoga into your nightly routine allows your body to build the habit of winding down. Explore the poses and breathing exercises mentioned above to find what best suits you. For additional guidance, you might consider exploring the best online yoga platforms for sleep-focused routines.
Sleep Better with Powerflow Yoga
If you’re looking to relax more deeply and sleep better, Powerflow Yoga offers restorative classes that help calm the nervous system and promote rest. For those who prefer a more personal approach, our private sessions provide one-to-one guidance tailored to your needs, helping you create a consistent routine that supports better sleep and overall wellbeing.