5 Yoga Practices for Better Sleep
When the day has been full, the body often needs a gentle invitation to slow down. These five practices are simple enough to do on your bed or a mat, in the quiet before sleep.
Written by Bhumi
Sleep rarely arrives on command. After a long day of screens, conversations and to-do lists, the nervous system can stay switched on long after we lie down. A short, unhurried practice in the evening is one of the kindest ways to signal to your body that the day is complete.
Why gentle yoga before bed
Evening yoga is not about stretching further or working harder. It is about slowing the breath, releasing held tension and turning attention inward. Slow, supported postures and a lengthened exhale help many people feel calmer and more ready for rest.
Think of your evening practice as dimming the lights inside — not a workout, but a wind-down.
The five practices
1. Legs up the wall (Viparita Karani)
Sit sideways next to a wall, then swing your legs up as you lie back. Let your arms rest by your sides and close your eyes. Stay for three to five minutes, breathing slowly. A folded blanket under the hips can make this more comfortable.
2. Child's pose (Balasana)
Kneel, bring your big toes together and widen your knees, then fold forward and rest your forehead on the mat or a cushion. Feel the breath moving into your back body. This shape is wonderfully grounding after a busy day.
3. Reclined twist
Lie on your back, hug your knees in, then let them fall gently to one side while your arms open wide. Turn your gaze the other way if your neck allows. Stay for a few breaths, then change sides. Twists can help release the lower back and hips.
4. Reclined bound angle (Supta Baddha Konasana)
Lying on your back, bring the soles of your feet together and let your knees fall open. Place pillows under each knee for support so nothing feels strained. Rest one hand on your belly and one on your heart.
5. Extended exhale breathing
Finish lying comfortably. Breathe in through the nose for a count of four, and out for a count of six. Continue for two to three minutes. Allowing the exhale to be a little longer than the inhale is a simple way to encourage a sense of calm.
A ten-minute evening routine
- Two minutes in child's pose, breathing into the back.
- One minute each side in a reclined twist.
- Three minutes with legs up the wall.
- Three minutes of extended exhale breathing, then straight to bed.
Try to keep the room dim and your phone in another room. Consistency matters more than length — a few quiet minutes most evenings is more helpful than a long session once a week.
A few gentle notes
Move slowly and never force a position. If you are pregnant, recovering from an injury or managing a health condition, please check with your doctor first — and let me know in your session so we can adapt the practice for you.
If you would like an evening routine shaped around your own body and schedule, a one-on-one session is a lovely place to begin.
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