How to Use Yoga to Prepare for Bedtime + Sleep Better


Yoga is an excellent way to wind down after a long day and prepare your body for bed. Practicing yoga before bed can help you get more restful sleep, improving-being. If you’re feeling stressed or anxious about something, yoga can help ease those negative emotions before they lead to insomnia or other sleeping problems. It also helps with circulation by opening up your blood vessels and allowing oxygenated blood to flow more freely than usual. It increases energy levels while reducing stress hormones like cortisol (the hormone released when you feel stressed).

Hanumanasana :

Hanumanasana is a backbend that can do on the floor or with the help of a bolster or block. If you have one available, you may also use a yoga strap to help with this pose.
  • Lay on your stomach with your legs fully stretched in the lotus posture behind you (you might need to use props for this).
  • Bend at the waist and place both hands on each other in front of your face, then bring them behind your head as far as they will go without straining yourself too much. Put one hand over another so that when folded together, it gives you some extra support while doing this pose.*

Adho Mukha Svanasana (Downward-Facing Dog) :

Adho mukha svanasana, also known as the downward-facing dog position, is a potent opening posture that develops your back muscles while stretching your hamstrings and calves. It also helps to relieve stress and anxiety by calming the mind.

If you’re new to yoga or have limited shoulders, knees, and hips flexibility, this pose may not suit you. Instead, try practicing the cow face pose, which will give similar benefits without putting too much pressure on these areas of the body until they are ready for it!

Uttanasana :

Uttanasana, or forward bend pose, is a great way to start your bedtime yoga routine. This pose can help you relax and eliminate any tension in the back of your legs that may have built up during the day.

  • Let gravity pull your chest down towards the floor while keeping your shoulders back and open (this will help prevent hunching).
  • Breathe as you hold this position for one minute or more!

Virabhadrasana I :

  • Virabhadrasana I (Warrior I)
  • What muscles are in Virabhadrasana I?
    The psoas major and iliacus muscles, quadriceps femoris muscle group, gluteus maximus and medius muscles, erector spinae group of back muscles, and the abdominal obliques all work together to help you perform this pose. The hip flexors while the extensors contract as you lift your leg high enough to bring it parallel with the floor or higher, depending on your flexibility level. You may also feel the tension in your hamstrings as they resist during this movement.

    Virabhadrasana II :

    To get into Virabhadrasana II, begin with your feet together and your hands on the floor before you. Bending one knee, then raising it as high as possible while keeping the other leg straight, is considered an acceptable pose variation if both hips were facing forward.

    To get out of Virabhadrasana II: Slowly lower your raised leg back down to the floor until both knees touch; press firmly against them with both hands for support if needed! Then repeat on the opposite side.

    Utkatasana (Chair Pose) 

    To start:

    1. Stand with your feet together and hands at your sides.
    2. Inhale as you lift your arms above your head, and exhale as you bend forward from the hips. Your back should be straight, and your knees should be slightly bent.
    3. Place both palms on the floor in front of you with fingers pointing toward each other; keep this position for five breaths before moving on to Warrior 1 pose (below).

    Paschimottanasana (Seated Forward Bend)

    Paschimottanasana (Seated Forward Bend) is a great way to open up the hips and lower back, which can get tight from sitting all day. If you have knee issues, modify this pose by sitting on a folded blanket or pillow to take pressure off your knees. To make it more challenging, try reaching one foot out in front of the other instead of keeping both feet parallel.

    Setu Bandha Sarvangasana (Bridge Pose)

    Setu Bandha Sarvangasana (Bridge Pose).This pose is excellent for relaxing the spine and stretching the shoulders, chest, hips, and thighs. It also tests the hamstrings and strengthens your arms, back, and core muscles.

    Halasana (Plough Pose)

    It is one of the most relaxing asanas, and it’s also one that you can do right before bed. To do Halasana:

    1. Lay down on your back with legs straight up in the air and feet together.
    2. If you’re finding this difficult, try pushing into a bridge pose by lifting from underneath with your hands.
    3. Once your body is aligned in this way and feels comfortable enough to hold for a few minutes, bend at the waist so that your forehead touches the floor between your knees or thighs–whichever feels more comfortable for you!

    You may want to place a pillow under your head if it’s too hard on your knees or ankles (or even rest your forehead against a yoga strap). Hold for 5-7 breaths before gently lowering down again: remember, not everyone will be able to stay fully inverted, so don’t worry if coming out feels awkward at first–work towards getting into position slowly over time!

    Tadasana (Mountain Pose)

    Tadasana is a standing pose, also known as Mountain Pose. It’s the foundation for all standing poses; you can do it with open or closed eyes. This pose helps you focus on your feet and ankles as you balance on one foot at a time. It’s also good for strengthening your ankles and improving balance overall–which can be helpful if you have trouble falling asleep due to restless legs syndrome!

    Yoga before bed is an excellent way to relax, wind down and sleep better.

    Yoga is a great way to relax, wind down and sleep better. You can sleep better and longer if you practice yoga.

    When you’re tired or stressed out, try stretching gently before bedtime. You will feel the benefits of these gentle movements throughout your whole body as they calm both mind and body so you can drift off into peaceful slumber without any problems.