5 Yoga Poses To Help You Sleep Better

Ask anyone what they enjoy doing in their free time, and chances are you'll hear the same response again and again: sleep.

Yes, sleep.

Why? Because we live in a fast-paced world where we're constantly plugged in—thanks to our smartphones and devices. While this digital connection has its perks, like learning and growth, it also makes it harder to truly relax and fall asleep when it's finally time to rest.

If you’ve been struggling to fall asleep or find yourself tossing and turning for hours, don’t worry—this article is for you. Below, you’ll discover a simple yoga routine that can help calm your mind and body for a better night’s sleep.

# Step 1: Legs-Up-the-Wall Pose

(Viparita Karani Asana)
Lie on your bed or the floor with your legs extended up against the wall, forming a 90-degree angle. Keep your arms relaxed by your sides, palms facing down. Inhale and exhale slowly.

This gentle inversion helps reverse blood flow and is especially helpful for people who sit for long hours or travel frequently.
Duration: 1–2 minutes

# Step 2: Seated Spinal Twist

(Bharadvajasana)
Sit cross-legged on your bed or the floor. Place your right hand on your left knee, twist your upper body to the left, and gaze over your shoulder.

Hold the pose for one minute, then switch sides.
Duration: 1 minute per side

# Step 3: Reclining Bound Angle Pose

(Supta Baddha Konasana)
Lie on your back without arching it. Bring the soles of your feet together, letting your knees fall gently to the sides—like a reclining "namaste" with your feet. Pull your feet closer to your groin if comfortable.

Rest your arms by your sides with palms facing down, or place one hand on your heart and the other on your belly. Breathe slowly and deeply.
Duration: 1–2 minutes

# Step 4: Child’s Pose

(Shishuasana)
Kneel and sit back on your heels, keeping the tops of your feet flat on the bed. Extend your arms forward and bend down, resting your forehead on the bed in a prayer-like posture.

Relax into your breath and let your body surrender.
Duration: 1–2 minutes

# Step 5: Happy Baby Pose

(Ananda Balasana)
Lie flat on your back and lift your legs so they’re perpendicular to the floor. Bend your knees and grab the outer edges of your feet with your hands—or hold behind your knees if that feels better.

Gently rock side to side or back and forth. This playful pose is great for releasing lower back tension.
Duration: 1–2 minutes