Yoga before bed :
Are you having trouble sleeping after dinner? Do you want a healthy and sustainable solution for this problem? No need to worry, we have the solution for you. The yoga poses described in this article can assist in achieving a peaceful night’s sleep by calming your body. Numerous individuals struggle with getting good quality sleep due to poor eating habits and stress. However, by including a few beneficial yoga poses before bed, you can improve your sleep patterns and minimize disturbances.

So, whether you have trouble sleeping or are dealing with insomnia, incorporating certain yoga poses into your routine can greatly enhance the amount and quality of your sleep. Keep reading to learn more!

Top Bedtime Yoga Poses for Novices to Practice at Home:

Below are several beginner-friendly yoga poses that can be easily practiced in the comfort of your own home before bed.

1. Adho Mukha Svanasana:

Yoga before bed

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Ado Mukha Svanasana, also known as the downward dog pose, is a yoga position that can be done at any point during the day. This specific pose has a positive impact on the abdomen, improving digestion and making it a simple asana to execute. Furthermore, engaging in the downward dog pose promotes relaxation and enhances sleep quality.

How to do:

  • Ensure that there is a distance of shoulder-width between your knees and palms.
  • Lift your hips up while keeping your toes tucked in.
  • Position your hands on the floor, leaning your upper body towards it. It is important to ensure that your shoulders and palms are in a straight line.
  • Raise your knees up from the ground while ensuring that your toes are bent inward.
  • Place your face downwards, making sure that the floor and heels do not come into contact with each other.
  • It is important to remember that your knees, feet, and palms should play a vital role in maintaining your body’s balance.
  • Take a few moments to inhale and exhale while maintaining a slight bend in both your knees and elbows.
  • As you extend your knees and elbows and elongate your tailbone, you will experience a sensation of elongation in your hamstrings, while simultaneously lowering your heels.
  • Take a moment to breathe while maintaining this position.
  • Next, gradually assume a seated stance by gently flexing your knees and elbows.

2. Uttanasana:

Bedtime Yoga Poses

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If you’re searching for a yoga pose that has a beneficial impact on the gastrointestinal tract, the Uttanasana or standing forward bend pose could be a perfect option. This asana assists in alleviating bloating and constipation by aiding the movement of food through the digestive system.

How to do:

  • Maintain an upright posture and position your hands at the sides of your body.
  • Gradually lean forward and hold onto your knees. With repetition, you’ll be able to reach the ground with your palms.
  • Stay in this position for as much time as possible, potentially causing tightness in your hamstring muscles.
  • Gradually rise up to a standing position.

3. Ustrasana:

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The camel pose, known as Ustrasana, is not only a beneficial back exercise but also promotes digestion post-meal.

How to do:

  • To maintain your body’s balance, rest on your knees and toes while kneeling on a cushioned surface.
  • Gradually move your arms to the back while leaning in a backward direction.
  • Extend your fingers in an outward direction while positioning your thumbs towards your toes, and firmly place your hands on the ground.
  • Gradually extend and elevate your body, raising the pelvis above the waist as you breathe in.
  • Slowly let the neck tilt backwards.
  • Stay in the position for as much time as you are able to.
  • Now, gradually go back to the starting position.

4. Dhanurasana:

Bedtime Yoga Benefits

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Dhanurasana, also known as the bow pose, is a yoga position that promotes better sleep by effectively treating a swollen belly and relieving constipation, resulting in a more relaxed state. In addition, this pose enhances body flexibility and strengthens the abdominal and back muscles.

How to do:

  • Assume a prone position on your yoga mat, lying with your face towards the ground.
  • Next, gradually lower your knees and grasp your toes with your hands as you breathe out.
  • Raise your head, chest, and thighs to the highest point you can, and hold this position for as long as you can.
  • Ensure your ankles remain connected and lower your abdomen in order to sustain your overall body weight.

5. Balasana:

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The photo source is from shutterstock. Child’s pose, also known as Balasana, is a yoga position that can provide relief for insomnia and also help with digestion issues such as indigestion and bloating. It is recommended to practice this pose after having a meal as it is believed to be effective.

How to do:

  • Move your hips towards your heels while in a tabletop position.
  • Spread your knees apart or keep them close together.
  • Let your chest comfortably rest against your thighs.
  • Take a moment to unwind your back as you position your arms and extend them forward, with your palms turned towards the floor.
  • Stay in this position for a minimum of five minutes.

6. Pawanmuktasana:

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Pawanamuktasana is a specific yoga pose aimed at improving sleep by aiding digestion and reducing bloating.

How to do:

  • Lie down on the ground with your hands resting beside you and your legs fully extended.
  • Take a deep breath and gradually bring your knees up towards your chest.
  • Lift your head as far as possible.
  • Stay in this position for as long as your body permits.
  • Slowly return to the initial position.

7. Savasana:

practicing yoga before bed

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Savasana, a preferred pose among those who enjoy relaxation, is a perfect yoga exercise before sleeping to enhance bodily functions. Engaging in this pose aids in regaining lost energy and feeling rejuvenated.

How to do:

  • Lie down on your bed or a yoga mat.
  • Keep a hip distance between your feet.
  • Ensure that your head, neck, and spine are in proper alignment.
  • Release all the stress from your body completely and concentrate on your breath.
  • Enable your body to sink down and unwind.
  • Remain in this pose for 15 minutes.

8. Legs-up-the-Wall:

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Before going to bed, practicing the yoga pose of placing your legs up the wall can aid in promoting a deeper and more peaceful sleep while simultaneously inducing a state of relaxation.

How to do:

  • Take a seat next to the wall and settle yourself on your right side.
  • Assume a supine position with your back on the ground, ensuring that your hips are touching the wall.
  • Ensure that your arms are positioned in a way that provides you with a sense of comfort.
  • While lying on your back, elevate your legs against the wall in a straight position.
  • Pay attention to relaxing the muscles in your body as you breathe.
  • Stay in this position for a maximum of five minutes.

9. Reclined Butterfly:

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A reclined butterfly is an ideal yoga position to practice before going to bed as it aids in relieving stress and calming the nervous system. It is a restorative pose that promotes a sense of tranquility. Furthermore, for enhanced support, one can also use cushions or blocks under the knees.

How to do:

  • Remain seated on the mat.
  • Place your feet together, with the soles touching, while sitting down.
  • Now open your knees onto the sides.
  • Now slowly lie down on your back.
  • Ensure that your hands are placed in a position that feels comfortable.
  • Stay in this position for approximately five minutes.

10. Yoga Nidra:

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Yoga Nidra is a form of guided meditation that promotes deep relaxation, enhances sleep quality, and alleviates stress.

How to do:

  • Lie down on the mat or a bed.
  • Ensure that your mind remains relaxed and concentrate on your breaths, as this will aid in relieving stress and clearing your thoughts.

Bedtime Yoga Benefits:

The regular practice of Bedtime yoga is linked to numerous benefits that are widely recognized.

  1. You can alleviate insomnia symptoms by incorporating regular Yoga practice into your routine. This will assist in returning to sleep after waking up during the night, enabling you to sleep for extended periods and fall asleep faster. Furthermore, several studies support the efficacy of other mind-body therapies and Yoga in improving sleep quality and treating insomnia. 1  ).
  2. Quality sleep and weight loss are interconnected when one consistently practices yoga. Regularly engaging in yoga can have a positive impact on weight management and shedding pounds due to its ability to enhance sleep quality. Additionally, maintaining a consistent yoga practice can foster mindfulness towards eating habits.
  3. In 2013, researchers conducted a study that demonstrated the positive and lasting impact of practicing yoga on older adults. 2 Yoga can also serve as an excellent substitute for sleeping pills.
  4. Engaging in consistent Yoga practice can also induce a relaxation response by calming your body, which is the exact opposite of the fight-or-flight response. By practicing soothing yoga poses, you can attain a lower level of excitement and promote relaxation.

If you have trouble sleeping, practicing yoga before bed can be a great help. Whether you want to have a deeper sleep or simply want to fall asleep more easily, it is recommended to try specific yoga poses before bedtime. Take your time to read this article and try out these relaxing poses to release muscle tension and unwind. It is important to stick to a regular practice in order to see positive results. If you found this article useful, don’t forget to let us know!

 Disclaimer: The information provided in this article is solely derived from research and should not be considered a substitute for professional guidance. The website holds no liability for the credibility and precision of the information.


Are there any downsides to practicing yoga before bed?

  • If you practice bedtime yoga poses in a safe manner, there are few negative aspects associated with it.
  • If you find that even simple yoga poses could be too stimulating for your body or mind, you may choose to instead concentrate on techniques for breathing or meditation.
  • Before you begin a new activity, it is advisable to seek advice from a medical professional in case you have any medical worries.
  • It is important to avoid overexerting yourself even though your body may be more supple at night.

What techniques and strategies can you recall to effectively practice bedtime yoga?

Below are some suggestions to help you practice bedtime yoga effectively:

  • Make sure to allocate a realistic amount of time, even if it’s just ten minutes, to practice regularly and maintain a consistent bedtime schedule.
  • Encourage a good night’s sleep by prioritizing gentle and peaceful poses that help relax and rejuvenate the body.
  • Remove all electronic devices from the room and enhance the atmosphere by using an oil diffuser or candles to establish a calm and soothing setting that promotes a restful sleep environment.
  • In the room where you plan to do Yoga, utilize either an eye mask or adjust the lighting to a softer setting.

Can making alterations to one’s daily schedule enhance their sleep patterns?

Absolutely! By making minor adjustments to your routine before bedtime, you can greatly improve your sleep patterns. Here are a handful of practices you can adopt.

  • Make achievable goals for your yoga practice based on the amount of time you have and how much progress you want to see.
  • Make sure to adhere to your regular schedule and keep a record of your advancements either in a physical journal or via digital means.
  • If you happen to deviate from your regular schedule on one day, be kind to yourself and make an effort to continue with your routine the next day.