7 Yoga Poses for Better Sleep: Rejuvenate Your Body and Mind


At The Pink Lotus Academia, we understand the importance of a good night’s sleep for overall well-being. Sleep plays a crucial role in our physical and mental health, and incorporating yoga into your bedtime routine can significantly enhance the quality of your sleep. In this article, we present seven highly effective yoga poses that can help you relax, unwind, and prepare your body and mind for a restful night’s sleep.

1. Balasana (Child’s Pose)

Balasana, also known as Child’s Pose, is a deeply relaxing yoga posture that promotes a sense of calmness and tranquility. By gently stretching the hips, thighs, and lower back, this pose releases tension and prepares the body for sleep. Take slow, deep breaths in this pose, allowing your body to surrender and let go of any stress or anxiety.

2. Supta Baddha Konasana (Reclining Bound Angle Pose)

Supta Baddha Konasana, or Reclining Bound Angle Pose, is an excellent pose for opening the chest and hips, relieving fatigue, and promoting deep relaxation. Lie on your back with the soles of your feet together and knees apart. Support your knees with cushions or blocks if needed. This pose helps alleviate insomnia and anxiety, allowing you to drift into a peaceful slumber.

3. Viparita Karani (Legs-Up-The-Wall Pose)

Viparita Karani, also known as Legs-Up-The-Wall Pose, is a restorative posture that encourages relaxation and rejuvenation. Lie on your back with your legs extended vertically against a wall. This gentle inversion pose promotes healthy blood flow, relieves tired legs, and calms the nervous system. Practice this pose before bedtime to prepare your body for deep, restorative sleep.

4. Uttanasana (Standing Forward Fold)

Uttanasana, or Standing Forward Fold, is a forward bending pose that helps release tension in the back, neck, and shoulders. This pose also increases blood circulation to the brain, relieving anxiety and promoting mental clarity. The gentle inversion in Uttanasana calms the mind and encourages a sense of relaxation, making it an ideal pose to include in your pre-sleep routine.

5. Savasana (Corpse Pose)

Savasana, also known as Corpse Pose, is the ultimate relaxation posture in yoga. It allows the body and mind to enter a state of deep relaxation and restoration. Lie on your back with your legs extended and arms relaxed by your sides. Close your eyes and focus on your breath, letting go of any thoughts or tensions. Savasana promotes a state of complete surrender and prepares you for a peaceful night’s sleep.

6. Anulom Vilom Pranayama (Alternate Nostril Breathing)

Anulom Vilom Pranayama, or Alternate Nostril Breathing, is a powerful breathing technique that calms the mind and balances the nervous system. Sit in a comfortable position with your back straight. Close your right nostril with your right thumb and inhale deeply through your left nostril. Then, close your left nostril with your ring finger and exhale through your right nostril. Repeat this cycle for several minutes, focusing on the breath. This pranayama practice helps reduce stress and promotes relaxation, making it an excellent addition to your bedtime routine.

7. Apanasana (Knees-to-Chest Pose)

Apanasana, also known as Knees-to-Chest Pose, is a gentle pose that releases tension in the lower back and hips. Lie on your back and hug your knees into your chest, gently rocking from side to side. This pose helps stimulate the digestive system, relieves lower back discomfort, and calms the mind. Practice Apanasana before bed to unwind and prepare your body for a night of deep, uninterrupted sleep.


Incorporating these seven yoga poses into your bedtime routine can be a transformative practice, leading to improved sleep quality and overall well-being. At The Pink Lotus Academia, we encourage you to create a nurturing environment for yourself and make time for self-care. Prioritize your sleep and explore the profound benefits of these yoga poses. By dedicating a few minutes each night to these practices, you can experience a more peaceful and rejuvenating sleep, allowing you to wake up refreshed and ready to embrace the day ahead.

Remember, consistency is key. Make these yoga poses a regular part of your routine and watch as your sleep quality and overall vitality improve. Embrace the power of yoga and unlock the gateway to a restful night’s sleep. Sweet dreams await!

Important Note: Before starting any new exercise routine, including yoga, it is advisable to consult with your healthcare professional, especially if you have any pre-existing medical conditions.


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Faculty: Kaavita Das

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