Do you find yourself tossing and turning at night and not being able to fall asleep? If so, pre-bedtime yoga might be what’s missing from your bedtime routine. The right yoga poses, including stretching, mindfulness and relaxation, can help prepare your body and mind for sleep. 

Yoga is a great balance of breath and movement, and not only is it a great exercise, it has the unique power to relax the body and calm the mind. All of these elements combined may mean that when you put your head on the pillow, you feel more relaxed and ready to fall asleep.

Why is it good to do yoga before bed?

Like many other types of exercise , gentle and relaxing yoga can be a great pre-bedtime routine. Here are some reasons why you might want to give it a try tonight:

Yoga helps treat insomnia

Studies have shown that a gentle yoga practice can significantly improve the quality of your sleep, shorten the time it takes you to fall asleep, and reduce nighttime awakenings.

Yoga Promotes Relaxation

The calm and mindful breathing that comes with yoga poses can help you take your attention away from the day-to-day stresses of a busy life , quieting your mind and helping you fall asleep. 

Yoga improves quality of life

A regular bedtime yoga routine is said to not only help you sleep better, but also improve your overall quality of life . Study participants reported increased well-being, better stress management, and a greater sense of happiness.

Yoga increases mind and body awareness

Yoga is more than just physical exercise; it is a practice that trains both the body and the mind. Practicing yoga before bed can help you develop greater awareness of how your thoughts and physical sensations affect your ability to relax. 

Increasing your mindfulness can help you sleep better, manage stress more effectively, and promote happiness in other areas of your life .

💙 Looking for the perfect music to accompany your yoga practice? Check out Flow State, an album by two-time Grammy-nominated trio Above & Beyond .

Synchronize your breathing with yoga for better sleep

When performing mindful movements and yoga poses, try to synchronize your movements with your breath to enhance relaxation. Combining exercise with focused breathing exercises or a short meditation session can also enhance relaxation . 

💙 Looking for a quick breathing exercise to help you relax? Try these relaxation breathing exercises .

5 Best Yoga Poses for Sleeping

Incorporating some gentle yoga poses into your pre-bedtime routine can help you relax and make a huge difference in the quality of your sleep . Here are 5 relaxing yoga poses for sleep: We recommend incorporating one or all of these poses into your pre-bedtime routine to help ease tension in the body and relieve a restless mind . 

1. Child’s Pose (Balasana)

This simple yet effective resting pose gently stretches the lower back and hips, releasing tension and calming the mind. This pose allows you to focus inward and helps you relax your mind before sleep.

• Kneel with your feet together and knees hip-width apart.
• As you exhale, lower your torso between your knees.
• Extend your arms in front of you with your palms facing down, or, if that’s more comfortable, let your arms hang alongside your legs with your palms facing up.
• Hold the position for 1 to 3 minutes while breathing deeply.

💙 Pamper yourself before bed. Discover a relaxing evening routine with Mel Marr

2. Butterfly Pose (Baddha Konasana)

Butterfly Pose is relaxing and great for stretching tight hips and inner thighs. This pose will help you release tension built up in your lower body and relax into sleep.

• Sit with your legs straight out in front of you.
• Bend your knees and draw your heels toward you, then lower your knees onto the bed, floor, or carpet.
• Keeping your spine straight, grab the outside of your feet with both hands.
• Hold the pose for 1 to 2 minutes while breathing deeply.

💙 To help you unwind, try this ” Turn off the screen and go back to sleep” exercise from Mel Mah of Daily Move.

3. Legs Up the Wall (Viparita Karani)

This is a relaxing pose that returns blood to the heart, promoting relaxation and circulation. Raising your legs increases circulation and relieves mild tension in the back, making it easier to relax.

• Sit facing a wall and lie on your back with your legs raised up the wall.
• Place your hands at your sides or above your head, whichever is more comfortable.
• Maintain this position for 3-5 minutes while breathing slowly.

💙 Join Mel Marr and learn relaxation exercises for sleep hygiene that will help you relax your mind and body when it’s time to take a break.

4. Cat Pose (Marjaisana-Bitilasana)

A series of poses that help with spinal flexibility and abdominal activation. Switching between these rhythmic positions can be helpful for meditation or relaxation before bed.

• Start in a squat position with your knees under your hips and wrists under your shoulders.
• Inhale in Cow Pose and lower your belly while lifting your head and tailbone up towards the sky.
• Exhale and come into Cat Pose, curving your spine and tucking your chin into your chest.
• Repeat 5 to 10 times.

💙 Stretching before bed is always wise, but even better when combined with mindfulness. Tonight, try Evening Wind Down by Daily Move for a gentle, mindful movement workout.

5. Happy Baby Pose (Ananda Balasana)

This pose releases tension in the lower back and stimulates playfulness — perfect for shaking off adult worries before bed. Happy Baby Pose opens the hips and stretches the inner groin, leaving you feeling as carefree and relaxed as a happy baby (hopefully).

• Lie on your back and pull your knees towards your chest.
• Turn your foot or ankle outward.
• Draw your knees toward the floor next to your torso.
• Leave it for 1-2 minutes or shake gently from side to side.

💙 Try Daily Move’s guided sleep routine workout to calm your mind, settle your body, and get to sleep. 

Frequently asked questions about yoga before bed

What type of yoga should I do before bed?  

The best yoga for bedtime focuses on relaxation, stress reduction, and mindfulness . Try yin, restorative, or gentle hatha yoga, which are styles that focus on slow, controlled movements, deep breathing, and stretching to help you relax more deeply.

What yoga poses should you avoid before bed?

While yoga is generally good for sleep, some poses may be too stimulating for a bedtime routine. Poses that involve back bending, inversions or strenuous movements can increase energy levels and make it harder to fall asleep. For example, poses such as Urdhva Dhanurasana (Upward Bow or Wheel Pose) and Adho Mukha Vrksasana (Headstand Pose) should be avoided right before bedtime.

Is it better to do yoga in the morning or at night?

The best time to practice yoga will depend on your personal preferences, daily schedule , and specific goals , but both morning and evening have clear benefits.

Morning Yoga

• Boosts metabolism: Doing yoga in the morning boosts your metabolism, helping you burn more calories throughout the day.
• Improve your focus: Exercising in the morning can help you feel more proactive about your day and improve your mental clarity.
• Build consistency: Morning routines are easier to stick to because they are less likely to be interrupted by daily obligations.

Evening Yoga:

• Aids relaxation: Training in the evening helps you relax after a busy day and prepares your body for a good night’s sleep.
• Stress relief: Practicing yoga at night is effective in relieving stress and tension that builds up during the day.
• Improved flexibility: Your body will be warmer in the evening, making it more flexible and easier to perform certain poses.

So, morning yoga will boost your energy and aid your focus and metabolism, while evening yoga will help you relax and sleep. Choose the time that best suits your lifestyle and personal health goals .

Can doing yoga before bed help reduce anxiety?

Yoga is an effective way to control anxiety , especially when done before bedtime . Deep breathing techniques trigger the body’s relaxation response, which can combat stress and anxiety. Poses that emphasize stability and steadiness can help calm a restless mind. This makes yoga an excellent tool to improve the quality of your sleep and relieve anxiety naturally.