Top 5 Yoga Poses To Do Before Bedtime

We sleep in order to rejuvenate and recharge for the next day. Without enough sleep, we can become irritable, unfocused, and less productive at work or school. A lack of sleep has also been linked with heart disease, diabetes, obesity, depression and more. 

Indeed, we need to sleep in order to function properly, but it’s hard for some people to get the proper amount of sleep they need.  To avoid these serious health risks, try following a healthy sleeping routine like going to bed at a consistent time every night, avoiding electronics before bedtime, turning off lights and devices at least 30 minutes before bedtime, not drinking caffeine, etc. However, if you’re unable after doing all the mentions things, consider practising yoga before bedtime.

How Yoga Aids Sleep

A significant number of the world population are sleep-deprived. With this high number, it is no wonder why there has been a rise in the popularity of sleeping pills and other stimulants. But what if we could have another way to help us sleep better? Yoga may be just the answer. Yoga helps promote relaxation and reduces stress which can lead to improved sleep quality for those who practice regularly. 

Many people find that practising yoga before bed helps them to relax and fall asleep more easily. Yoga stretches and moves the body in a way that can help it let go of any tension or stress from the day, which can make it easier to sleep at night. It also brings attention to breath, something we all need for a good night’s rest.

tree pose for standing yoga

Benefits of Practicing Yoga Before Bed

Yoga is an ancient practice that dates back to 3000 BC. It is a way of life that includes poses, breathing exercises and meditation. In the past few years’ yoga has become increasingly popular in Western culture for many reasons including weight loss, stress relief and increased flexibility. 

While some may think yoga before bedtime would only serve as a distraction from sleep, it actually has several benefits such as reducing cortisol levels which can cause insomnia, improving overall mood and relieving muscle tension which can lead to better sleep and more.

Yoga reduces stress and anxiety

In today’s world, stress and anxiety are among the most common ailments people face. Stress can lead to many physical health problems including insomnia, digestive issues, depression, high blood pressure and heart disease. Yoga is a great way to relieve your body of its stress levels as it lowers cortisol levels in your brain which regulates emotions and sleep patterns.

Yoga calms the mind

Yoga calms the mind by relieving stress hormones from flowing in your system. When you do yoga every day it releases natural painkillers such as endorphins which are also known as “feel good” chemicals because they reduce levels of anxiety

Yoga calms the mind by reducing stress hormones and soothing an overactive nervous system. A study of 100 participants found that those who practised yoga had less anxiety than those who did not practice yoga or take other forms of exercise for 60 minutes daily. 

Yoga Eases ease muscles and joint pain

Yoga is a form of exercise that can help ease muscles and joint pain. Yoga is a great way to relieve muscle and joint pain. It has been shown that people who do yoga on a regular basis experience less pain in their muscles and joints.

Yoga helps relieve the tension in the body and allows it to return to its natural state. It also increases flexibility, which helps with posture and muscle tightness. A yoga class will typically last between 60-90 minutes, during which time one should focus on stretching as well as deep breathing exercises.

Yoga improves breathing

Breathing is an essential bodily function that we take for granted. We may not think about breathing, but it happens all the time without our conscious input. Yoga helps improve breathing by slowing down the breath and making us more aware of its presence. Inhaling deeply from the diaphragm strengthens the lungs and can prevent asthma attacks by opening up airways to let more oxygen in. 

Revitalize the body

Yoga is a great way to strengthen your body and also relax the mind. Yoga can renew the body by improving flexibility, building strength, increasing stamina, and more. Asana poses will help you feel better about yourself as well as improve your overall health. On a rest day, Thai yoga massages have also proven to have many benefits. 

Top 5 Yoga Poses to before bedtime

When it comes to your nighttime routine, there are a lot of things you can do before bed to aid sleep. You can read, write in your journal, drink warm milk or tea, or take a bath. But have you ever considered doing yoga poses before bed? 

Doing these 7 yoga poses before bedtime will help you get restful sleep and will help you feel refreshed when you wake up in the morning. please note it’s always a good idea to warm up first. 

Child Pose

The child pose is one of the most popular yoga poses we have around. It has a wide range of benefits, from making you feel refreshed to helping you sleep better at night. You can also use it as a starting point for some other more advanced poses, like cobbler’s pose or downward-facing dog. 

Performing this pose is simple and straightforward. We know you’re not a kid but doesn’t feel great to behave like one sometimes? In this pose, you require comfy clothing because you’ll be moving and stretching often.

Step 1: Kneel on your mat and ensure your back is straight and your knees get separated a little.

Step 2: Lower your chest to your thighs and your head towards the mat.

Step 3: position your arms towards your feet with your palms facing up. Your arms should alight with your legs.

Step 4: Hold the pose for 20 seconds or more by breathing and letting stress go and allow yourself to find peace and a sleeping child.

Step 5: Rise and rest.

Corpse pose

Corpse pose is a resting pose that you can do in the last few minutes of your yoga practice. This pose is also called “the corpse” because it resembles a dead body. It’s one of the most important poses for meditation and relaxation, and it offers many benefits such as improved circulation, lower blood pressure, better sleep quality, stress relief, enhanced moods, reduced pain sensations.

Step 1: Lie down with your back and separate your legs.

Step 2:Position your arms adjust to your body but with a slight distance to your tore.

Step 3: Fold your shoulders for increased support.

Step 4:Relax your limbs and breath naturally.

Step 5: Repeat 5-7 breath in the position.

Standing forward bend

Standing forward bend is an important yoga pose. It stretches the hamstrings and back muscles, which in turn helps relieve tension from other parts of the body. This pose also strengthens the legs, improves balance, reduces anxiety and fatigue, increases concentration, promotes tranquillity and better sleep.

Step 1: stand in the middle with legs close together to distribute your weight.

Step 2: Inhale and stretch your arms overhead.

Step 3: Stretch forward towards the waist and reach your hands down towards your heels or the back of your legs. Hold your heels or the back of your legs.

Step 4: Keep your neck and head relaxed and let gravity do its magic.

Step 5: stay in the pose and hold a few breaths.

Step 6: Release the pose and bring your hands to your hips as you exhale.

Leg up wall pose

Leg up wall pose stretches the thighs, hips, and groin muscles while strengthening the arms and back. The leg up wall stretch opens tight hip flexors to relieve lower back pain by helping us to squat deeper into our bodies for a full range of motion when we sit or stand. It also helps strengthen and tone our quadriceps muscle in the front thigh that can be weak from sitting too much at work or watching TV all day long.

Step 1: Find a space on your to perform the pose.

Step 2: Lay  your  mat close to the wall.

Step 3: Sit down on the matt close with your body close to the wall.

Step 4: Lie on the mat and place your legs on the wall.

Step 5: Relax your arms and breath naturally. 

The Bound Angle Pose

The Bound Angle Pose stretches the lower back and groin, as well as increasing flexibility in the hamstrings. It also improves circulation and calms the mind by focusing on breath awareness.

Step 1: Extend your legs forward in a seated position.

Step 2: Bend your knees and brings your heels to close together

Step 3: put the hands on the floor behind you.

Step 4: bend forward inclining towards your knees facing the floor.

Step 5: Stay in the position and take a few breaths.

Stretches to help your Sleep [Infographic] | ecogreenlove

Visual by Sleep Advisor

Yoga Before Bedtime FAQ

Is it OK to do yoga before bedtime?

Do you want to know if it’s OK to do yoga before bedtime? Well, the answer is yes. It’s a good idea to practice yoga right before going to sleep. Stretching or meditation can help ease your mind and calm you down. If you’re having trouble sleeping due to stress or anxiety, try practising a little bit of yoga before bedtime for an hour or two every day until your problem subsides.

Is it good to stretch before bedtime?

Is it good to stretch before bedtime? -Many people believe that stretching is a great way to relax your muscles and prepare for sleep. -Others think it’s better not to stretch at all, as you may have trouble falling asleep. -The truth is that if you are having trouble sleeping, there are many other factors involved besides the time of day or what you do right before bed.  The yoga poses we’ve mentioned above can help you have a good night sleep.


Yoga is an ancient practice that dates back thousands of years. Yoga is a way to connect with your body and spirit through breathing, movement, and meditation. It has been found to be one of the best ways to reduce stress levels, release endorphins (the “feel good” hormones), and calm the mind. It’s important for people who experience anxiety or insomnia at night because it will help them fall asleep faster and sleep better overall. 

Indeed, yoga is one of the most popular exercises that people do to stay healthy. It’s no surprise that it can be very relaxing and help people sleep better at night. If you are looking for a way to unwind before bedtime, then yoga might be just what you need. If you’re trying to find some time in your day where your mind can completely shut off from all the stressors of life, this could be an answer for you. If you would like to take your yoga learning to another level, you can come out to our yoga retreats in Costa Rica. Or come and learn from the best on our 200-hour YTT course