Ever find yourself lying in bed, eyes wide open, thoughts buzzing like a swarm of bees? You’re exhausted, but your mind has other plans—thinking about tomorrow’s to-do list, that awkward moment from five years ago, or just… everything. If that sounds familiar, don’t worry. You’re not alone.
And here’s the good news: there’s a gentle, soothing yoga asana that can help calm your nerves, reduce stress, and ease you into deep, restful sleep. Let’s dive into a few easy, calming yoga asanas you can do right before bed to kick stress out and welcome in peaceful sleep. No fancy equipment or yoga experience required—just you, your breath, and a cozy space.
5 Yoga Poses to Relieve Stress and Fall Asleep Quickly
1. Viparita Karani (Legs-Up-the-Wall Pose)
How to do it:
- Sit sideways against a wall.
- Gently lie back and swing your legs up, resting them vertically on the wall.
- Keep your back and head on the floor, arms relaxed by your sides.
- Close your eyes and breathe deeply.
Stay for: 5–15 minutes.
Benefits:
- Calms the nervous system
- Reduces anxiety and mild depression
- Relieves tired legs and swollen feet
- Eases lower back tension
Pro tip: Place a folded blanket under your hips for extra comfort.
2. Supta Baddha Konasana (Reclining Bound Angle Pose)
How to do it:
- Lie flat on your back.
- Bring the soles of your feet together and let your knees fall open like a butterfly’s wings.
- Place your hands on your belly or by your side.
- Close your eyes and breathe slowly.
Stay for: 5–10 minutes.
Benefits:
- Opens the hips and inner thighs
- Calms the mind and reduces fatigue
- Promotes deep relaxation
Pro tip: Use cushions or yoga blocks under each knee if it feels too intense.
3. Balasana (Child’s Pose)
How to do it:
- Kneel on your mat and sit back on your heels.
- Fold forward, bringing your forehead to the mat.
- Stretch your arms forward or let them rest by your sides.
Stay for: 3–5 minutes or longer.
Benefits:
- Gently stretches the back, hips, and shoulders
- Reduces anxiety and fatigue
- Grounds your energy and soothes your nervous system
Pro tip: Place a pillow or folded blanket under your chest for added support.
4. Paschimottanasana (Seated Forward Bend)
How to do it:
- Sit with your legs stretched out in front of you.
- Inhale and lengthen your spine.
- Exhale and fold forward from your hips, reaching for your feet or shins.
- Keep your knees slightly bent if needed.
Stay for: 1–3 minutes.
Benefits:
- Releases tension in the spine and hamstrings
- Calms the brain and helps relieve mild depression
- Prepares the body for deep rest
Pro tip: Don’t worry about how far you bend—just breathe into the stretch.
5. Savasana (Corpse Pose)
How to do it:
- Lie on your back, arms relaxed by your side, legs comfortably apart.
- Let your whole body melt into the mat or bed.
- Close your eyes and bring your attention to your breath.
Stay for: 5–20 minutes.
Benefits:
- Deeply relaxes the entire body and mind
- Balances the nervous system
- Helps you transition smoothly into sleep
Pro tip: Play soft instrumental music or use a calming guided meditation while in this pose.
Set the Mood for Better Sleep
Creating a peaceful bedtime yoga routine is about more than just poses. Here’s how to make it extra relaxing:
- Dim the lights or use a salt lamp
- Diffuse lavender or chamomile essential oil
- Put your phone away (or switch to Do Not Disturb)
- Wear comfy clothes or PJs
- Add soft music or nature sounds to the background
Final Thoughts
In a world that moves fast and expects you to keep up, giving yourself just 10–20 minutes of gentle yoga before bed can be a powerful act of self-care. You’re not just stretching your body—you’re telling your mind, “It’s okay to slow down now.”
So tonight, roll out your mat or simply use your bed, breathe deeply, and ease into these soothing poses. Let the stress melt away and drift off to sleep with a peaceful heart and a relaxed body.
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