7 Yoga Poses to Relax Your Mind and Prepare for Sleep

Have you ever found yourself lying awake at night, staring at the ceiling, wondering why sleep seems so elusive? When this happens to you one too many days you will be tempted to try the usual remedies such as drinking herbal tea, taking sleeping pills or even counting sheep. But when your body fails to respond to these remedies frustration begins to kick in and this can lead you down a path of self-destruction.  Lack of sleep messes up your entire body and this affects your entire life.

Trust me, I know because I have been down that path.  Up until early this year (2024) I had my now struggles with insomnia. After a long day at work, I’d fall into bed, exhausted and hoping for a relaxing sleep. However, my mind would race, and no matter what I tried, sleep wouldn’t come. That was when I was introduced to yoga as a way to calm my body and mind before bed.

Over time, I discovered specific poses that helped me relax and drift off more easily. Yoga changed my life and I know it can change yours too. Below I am going to introduce you to the seven yoga poses that can calm your mind and help you sleep better. In addition, I will recommend a few products you can get from Amazon to help nail those poses.

Yoga Pose 1: Child’s Pose (Balasana)

When I first started doing yoga for sleep, Child’s Pose was the one that instantly clicked for me. After a long day, I’d drop to the floor, fold into this gentle stretch, and feel my tension melt away. It is such a simple pose, but it works wonders.

To do the Child’s Pose, kneel on the floor, sit back on your heels, and stretch your arms out in front of you. Let your forehead rest on the mat. The key here is to focus on your breath. Inhale deeply, and with each exhale, feel your body sinking deeper into the stretch.

Child’s Pose is known for calming the mind and relieving stress. Research shows that gentle forward bending poses, like this one, can significantly lower cortisol levels (the stress hormone), which is often the culprit behind sleepless nights.

To do this pose properly you will need to invest in a high-quality yoga mat like the Manduka PRO Yoga Mat. Its thickness and support make a huge difference in your comfort, especially in poses like this where you are in contact with the floor for a while. A cushioned mat can help you relax even more.

Yoga Pose 2: Legs Up the Wall (Viparita Karani)

After Child’s Pose, I like to transition into Legs Up the Wall. This pose became a game-changer for me when I was feeling restless and just couldn’t seem to calm down. It is as simple as lying on your back and stretching your legs straight up against the wall, but trust me, it feels incredible.

To do it properly, first scoot your hips as close to the wall as possible, then extend your legs upward so they rest against the wall, forming a 90-degree angle with your body. Keep your arms relaxed by your sides. Focus on your breathing, inhaling deeply and exhaling slowly.

Legs Up the Wall helps increase blood circulation, which is especially helpful if you have been on your feet all day. More importantly, it activates the parasympathetic nervous system, the part of your body that tells you, "It's time to relax." Studies show that this pose can reduce blood pressure and heart rate, making it perfect for winding down before bed.

If you want to make this pose even more comfortable, try using a yoga bolster like the Hugger Mugger Standard Yoga Bolster under your lower back. It adds gentle support and makes holding the position longer and more relaxing.

Yoga Pose 3: Reclined Butterfly (Supta Baddha Konasana)

Once I’m finished with Legs Up the Wall, I move straight into Reclined Butterfly. This pose is one of my favorites for opening up the hips and truly settling into a relaxed state. It feels like the perfect balance of gentle stretch and complete surrender, which is exactly what you need before drifting off to sleep.

To do Reclined Butterfly, lie on your back and bring the soles of your feet together, letting your knees drop out to the sides. Your legs will form a diamond shape. If this stretch feels too intense, you can place pillows or yoga blocks under your knees for extra support. Place one hand on your belly and one on your heart, focusing on slow, deep breaths.

This pose helps release tension from your hips and lower back, two areas where we tend to carry a lot of stress throughout the day. It also promotes relaxation by stimulating the parasympathetic nervous system, which helps prepare your body for rest. Studies have shown that practicing yoga, including poses like this one, can improve sleep quality by up to 55%.

To do this pose properly a soft blanket like the Yogitoes Yoga Blanket can be a great addition here. Place it under your back for added comfort or cover yourself up as you relax into the pose. It gives your body permission to relax fully.

Yoga Pose 4: Cat-Cow Stretch (Marjaryasana-Bitilasana)

After sinking into Reclined Butterfly, I love to add some movement with the Cat-Cow stretch. This pose is all about releasing tension in the spine and synchronizing movement with breath, which helps you ease into a more relaxed state. It is gentle but incredibly effective, especially if you have been sitting or standing all day.

To do it properly start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. As you inhale, arch your back, dropping your belly towards the floor and lifting your head (this is Cow Pose). As you exhale, round your spine towards the ceiling, tucking your chin into your chest (this is Cat Pose). Repeat this slow, flowing movement for several breaths.

Cat-Cow is perfect for improving flexibility in the spine, but it is also known for its ability to relieve stress and tension in both the body and mind. Studies suggest that gentle, rhythmic movements like this one can help alleviate insomnia and improve mental clarity.

If you want to enhance the comfort of your practice, especially on your knees and wrists, consider using yoga knee pads like the SukhaMat Yoga Knee Pad. They’re great for providing extra cushioning during poses like Cat-Cow, so you can focus on the stretch without discomfort.

Yoga Pose 5: Seated Forward Bend (Paschimottanasana)

Next up is the Seated Forward Bend, which is perfect for winding down. This pose stretches your entire back, from your lower spine to your shoulders, while also promoting calm and relaxation. After Cat-Cow, this is the pose that helps me start letting go of the day’s tension.

To get into Seated Forward Bend, sit on the floor with your legs stretched out straight in front of you. Inhale and lengthen your spine, then as you exhale, reach forward towards your toes. If you can’t touch them, no worries. Just go as far as you can while keeping your back long and relaxed. You can also bend your knees slightly if you need more flexibility.

This pose stretches the back and helps to calm the nervous system and increase melatonin levels—the hormone that regulates sleep. Forward bends are particularly effective at quieting the mind, which is why they’re often recommended as part of a pre-sleep routine.

To make this pose more comfortable, especially if you have tight hamstrings, I recommend using a yoga strap like the Tumaz Yoga Strap. It helps you extend your reach without straining your back, allowing you to hold the pose longer and relax into it fully.

Yoga Pose 6: Corpse Pose (Savasana)

Corpse pose is the ultimate relaxation pose. After stretching and bending, Savasana is your moment of total stillness. It is all about letting go, both physically and mentally. This pose was always my favourite part of my nighttime routine because it allowed me to fully surrender and prepare my body for sleep.

To do Corpse Pose, lie flat on your back with your arms resting comfortably by your sides and your legs spread slightly apart. Close your eyes and focus on deep, steady breathing. The goal is to relax every part of your whole body. Stay here for at least five minutes, allowing your body to completely unwind.

Savasana is more than just lying down. It activates your parasympathetic nervous system, which is crucial for lowering your heart rate and calming your body before sleep. Studies have shown that Corpse Pose can significantly reduce stress and promote deeper, more restorative sleep. Savasana is the perfect bridge between yoga and sleep, setting you up for a peaceful night.

To elevate your relaxation experience with the corpse pose, try using a lavender eye pillow like the ASUTRA Silk Eye Pillow. The soothing scent of lavender combined with gentle pressure on your eyes helps calm your mind and signals to your body that it’s time for sleep.

Yoga Pose 7: Supine Spinal Twist (Supta Matsyendrasana)

We will finish with the Supine Spinal Twist, a gentle twisting pose that is perfect for releasing the last bit of tension from your spine and body. This pose stretches your back and hips and helps detoxify the body, making it an ideal final step before sleep. I like to think of it as wringing out all the stress from the day.

To do this pose start by lying on your back with your legs extended. Then draw one knee up towards your chest, then gently guide it across your body to the opposite side, while keeping your shoulders flat on the ground. Stretch your arms out in a T-shape and turn your head to the opposite side of your knee. Hold the pose for a minute or two, then switch sides.

Supine Spinal Twist is excellent for reducing tension in the lower back, and it also aids digestion by massaging your internal organs. This twist activates the parasympathetic nervous system, helping your body shift into rest mode. Research shows that gentle twisting movements can reduce cortisol levels, further preparing your body for deep sleep.

For added comfort during this twist, consider using a yoga bolster like the Gaiam Yoga Bolster. Place it under your bent knee for extra support, which helps you hold the pose longer without straining.

Conclusion

As I settled into the nightly routine of these yoga poses, I began to notice a shift in my entire approach to sleep. Each pose played its part in calming my mind and relaxing my body, preparing me for the restful night I had been craving for so long.

Child’s Pose became my go-to for releasing the weight of the day, while Legs Up the Wall worked wonders in slowing my mind and body down. Reclined Butterfly opened up tension in my hips, and Cat-Cow soothed my spine, helping me feel lighter and more at ease. Seated Forward Bend helped me stretch out even more, encouraging a deeper sense of calm, and Savasana was for the pure stillness that bridged yoga and sleep. By the time I twisted into the Supine Spinal Twist, I was truly ready for bed.

The beauty of this routine is its simplicity. You don’t need to be an experienced yogi to reap the benefits. I started this practice as someone just looking for better sleep, and it transformed not only my nights but my days as well. I felt more rested, more energized, and far less stressed. And with a few extra tools like a soft yoga mat, a lavender-scented eye pillow, or a supportive bolster you can take this routine to the next level. These products may seem small, but they make a world of difference in how deeply you relax and how quickly you fall asleep. Each one helps you enjoy the process, making yoga a ritual you look forward to at the end of the day. So, if you have been struggling with sleepless nights, why not give this routine a try?