3 Bedtime Yoga Poses for Better Sleep Quality

Quality sleep is essential for recovery, especially after demanding days. Practising these poses 15-20 minutes before bed activates your parasympathetic nervous system, lowers cortisol and promotes deeper rest—backed by yoga’s proven benefits for insomnia relief and better REM cycles.

Child’s Pose (Balasana)

Child’s Pose gently stretches the back, hips and shoulders while encouraging slow, deep diaphragmatic breathing.

This pose releases accumulated tension from desk work or daily stress, calming the mind and signalling bedtime to your body.

Hold for 2-5 minutes: Kneel, fold forward with arms extended, forehead to floor, breathe deeply.

Legs Up the Wall (Viparita Karani)

Elevating legs against a wall improves circulation, drains fatigue from heavy legs and reduces swelling.

It activates the relaxation response, lulling you to sleep by quieting mental chatter and balancing the nervous system.

Stay 5-10 minutes: Lie down near a wall, put legs up at 90 degrees, arms relaxed at sides.

Reclined Butterfly (Supta Baddha Konasana)

This hip and chest opener melts emotional stress stored in tight muscles, fostering vulnerability for easier sleep onset.

Opening the heart centre heightens melatonin production, helping you drift off faster amid urban overstimulation.

Relax 3-5 minutes: Lie on your back, soles of feet together, knees wide, hands on belly.

Incorporate these yoga poses for sleep into your bedtime routine at home or complement with PURE Yoga’s restorative classes for guided support. With consistent practice, you’ll notice enhanced sleep duration and quality—waking up rejuvenated and ready for life.