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5 Yoga Exercises for Good Sleep

Author - Alyssa Rimmer

The 5 best yoga exercises for good sleep. These yoga poses are easy ways to promote better, more restful sleep. Do them before bed to relax and sleep well!

the 5 best yoga exercises for good sleep

We could all use a little help sleeping, right? Even if you're the best sleeper in the world, sleep is always something we want more of.

We've talked before about the importance of sleep and how to create a night routine that helps you wind down, but one of the things I haven't mentioned before is yoga. Specifically, how yoga can help you sleep.

Yoga is probably my favorite form of exercise, but it's also a tool I use to relax. So today I'm going to share 5 of my favorite yoga exercises for good sleep. These exercises are easy to do, can be done in bed and I swear will help you SO much!

How to do Yoga for Sleep

5 Yoga Exercises for Good Sleep

Yoga, in general, is a great tool to use to promote relaxation and rest, but there are a few specific yoga exercises that are good for sleep. These poses are going to help your body downregulate, help you unwind and get you in the space of being ready to go to sleep.

I recommend doing these gentle yoga poses right before bed. Hold each for 8 – 10 breaths and repeat them on both sides where applicable. You're going to feel so zen after you go through this little sleepy yoga routine.

1. Child's Pose


This simple yoga pose helps to open up your lower back, increase flexibility and really helps you ground down. Child's pose also opens up your hips and helps you lengthen while also relaxing. It's also great at relieving lower back tension if that's something you struggle with.

Child's Pose for Better Sleep

To do child's pose, come down to your knees on the floor. Bring your toes together and spread your knees hip widths apart. Then slowly fold forward and lay your stomach on top of your knees. If possible, put your arms and hands above your head on the floor to get a good stretch into your shoulders. Stay in child's pose for as long as feels good!

2. Gentle Seated Spinal Twist


Twists are a great way to release tension before getting into bed. I love doing this either seated or once I'm laying in my bed because it's relaxing, it's detoxifying and I can almost feel my spine releasing. This one is a bit more gentle than the one we shared in our Yoga Poses for Energy post, but it's definitely one of my favorites for bedtime because it's also downregulating and relaxing!

Benefits of Spinal Twist Pose

How to do Seated Spinal Twist

To do a seated spinal twist, sit in a cross-legged position. Take one hand to the opposite knee and rotate towards that knee gently pulling your spine while also elongating in the kneck. Keep your spine as upright as possible. Then take your gaze in that direction as well and take at least 10 breaths. Come back to center and repeat on the other side.

3. Seated Forward Fold


Similar to child's pose, seated forward fold is one of my favorite yoga exercises for good sleep because it's really relaxing while also being a big stretch. It loosens up your hamstrings and your lower back. Additionally, whenever your head is down towards the floor like this it feels incredible and helps you release.

Seated Forward Fold Benefits

How to do Seated Forward Fold

To do seated forward fold, sit with your legs stretched out in front of you. Reach your hands towards the sky, then fold from your hips and reach towards your toes. If you can't reach your toes, bend your knees as much as you need to in order to feel the stretch. Continue trying to keep your spine as flat as possible so as not to create tension in the lower back.

4. Seated Side Bend


One of my favorite places to stretch is my sides. I love yoga poses that involve stretching and lengthening this area of my body and seated side bend is one of my favorites. You feel so long and stretched and relaxed at the end!

Benefits of Side Bend Pose

To do seated side bend.

5. Legs Up The Wall


My all-time favorite yoga pose because it just feels so darn good. I actually end my yoga classes with legs up the wall a lot because it's so relaxing. Legs up the wall is a great way to straighten out your spine, remove pressure on your lower lumbar area, as well as drain lactic acid from your legs. And it just feels like you've drained everything out – such a great pose to do right before you get in bed!

How to do Legs Up The Wall

To do legs up the wall, scooch your butt as close the wall as possible. Lay down parallel to the wall, then spin your body so your head is facing the center of the room and place your legs so they are going up the wall. Your body will essentially look like an “L” shape against the wall – your legs are up, your body is flat on the floor. Lay in this pose for as long as feels good!

Do you Practice Yoga for Sleep?

I'd love to know if you're a yoga before bed type of person! And if so, what some of your favorite poses are! And if you do end up trying out our favorite yoga exercises for good sleep, drop a comment down below and let us know which one helped the most!

And lastly, if you're looking for a longer routine that you want to do before bed, I love this one from Yoga with Adriene!

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  1. Hey, very nice blog. I came across this on Google, and I am stoked that I did. I will definitely be coming back here more often. Wish I could add to the conversation and bring a bit more to the table, but am just taking in as much info as I can at the moment. Thanks for sharing.

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