If you are a light sleeper or have insomnia, doing certain yoga poses can help you get better sleep and for longer periods. Keep reading to learn more!

Best Bedtime Yoga Poses for Beginners at Home

Here are some of the top, simple yoga poses that people just starting can do at home without difficulty.

Downward Dog Pose Or Adho Mukha Svanasana

Downward Dog Pose Or Adho Mukha Svanasana-Bedtime Yoga: 9 Postures for Restful Slumber

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The Downward Dog Pose is a yoga move that you can do whenever. It helps your digestion and makes it easier to go to the bathroom. Doing this pose will also help you to feel more relaxed and have a better sleep.


  • Place your hands and knees at the same distance as your shoulders.
  • Lift your hips while keeping your toes tucked in.
  • Put your hands on the ground and lean forward. Keep your shoulders and hands in a straight line.
  • Raise your legs while keeping your toes bent.
  • Lay face down so that your heels do not touch the floor.
  • Remember to use your knees, feet, and hands to keep your body balanced.
  • Take a few deep breaths while slightly bending your knees and elbows.
  • As you extend your elbows and knees and arch your back, you will feel tension in your hamstring muscles and your heels will move downwards.
  • Take some deep breaths while you stay in this position.
  • Sit up by slowly bending your knees and elbows.

 The Forward Band Aasana Or Uttanasana

 The Forward Band Aasana Or Uttanasana-Bedtime Yoga: 9 Moves for a Calming Sleep

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If you need exercise that helps your digestive system, consider trying the Uttanasana or standing forward bend. This pose can help ease any bloating or constipation by moving food through the digestive tract.


  • Stand up straight and put your hands by your sides.
  • Now slowly lean forward and grab onto your knees. With practice, you can reach the ground with your hands.
  • Stay in this position for as long as you can, which will cause your hamstrings to become tense.
  • Stand up slowly.

Camel Pose Or Ustrasana

Camel Pose Or Ustrasana-Bedtime Yoga: 9 Positions for a Peaceful Sleep

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Ustrasana or the camel pose, besides being an excellent exercise for the back, also aids digestion after eating.

How to do:

  • Kneel on a mat with your knees and toes bent to support your body.
  • Move your arms behind you and lean your body backward slowly.
  • Spread your fingers apart and point your thumb towards your toes while keeping your palms down on the ground.
  • Push your body out and up while lifting your pelvis above your waist while breathing in.
  • Let the neck fall back slowly.
  • Stay in the position for as long as possible.
  • Go back to where you started.

Bow Pose Or Dhanurasana

Bow Pose Or Dhanurasana-Bedtime Yoga: 9 Exercises for a Tranquil Sleep

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The Bow Pose (Dhanurasana) is great for improving sleep because it helps relieve a bloated stomach and constipation, as well as increasing body flexibility and toning your stomach and back.


  • Lay on your stomach on your yoga mat.
  • Bend your knees slowly and put your hands on your toes while breathing out.
  • Raise your head, chest, and legs as high as you can and stay in this position for as long as you can.
  • Keep your feet together, and bend your lower abdomen to support your body weight.

Child’s Pose Or Balasana

Child's Pose Or Balasana - Bedtime Yoga: 9 Stretches for a Soothing Sleep

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Child’s Pose, also called Balasana, is a yoga pose that can help with insomnia, indigestion, and a bloated stomach. It is a good pose to do after eating dinner.


  • From the tabletop position, lower your hips towards your heels.
  • Spread your knees apart or keep them close together.
  • Let your chest relax and move down towards your legs.
  • Sit up straight and reach out in front of you with your arms, and palms facing down.
  • Stay like this for at least 5 minutes.

Wind Relieving Pose Or Pawanmuktasana

Wind Relieving Pose Or Pawanmuktasana-Bedtime Yoga: 9 Practices for a Quiet Sleep

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Pawanamuktasana is a yoga pose that can help you sleep better by relieving gas and reducing puffiness.


  • Lie down on the floor with your hands on either side and your legs stretched out.
  • Gently press your knees to your chest while taking a deep breath.
  • Raise your head as high as you can.
  • Stay in this position for as long as your body can handle.
  • Go back to where you started.

Corpse Pose Or Shavasana

Corpse Pose Or Shavasana-Bedtime Yoga: 9 Steps for a Restful Sleep

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Savasana, a pose that is popular with people who like to take it easy, is a great type of yoga to do before bed to help your body feel energized. Doing this pose can help you get back all the energy you’ve


  • Go lie down on either your bed or a yoga mat.
  • Stand with your feet apart.
  • Ensure that your head, neck, and back are in a straight line.
  • Relax your body completely and concentrate on your breathing.
  • Let your body become loose and heavy.
  • Stay in this position for 15 minutes.

Viparita Karani Or Legs-up-the-Wall

Viparita Karani Or Legs-up-the-Wall-Bedtime Yoga: 9 Maneuvers for a Serene Sleep

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Doing a yoga pose with your legs up against the wall before going to bed can help you get better sleep and stay relaxed.


  • Sit by the wall and sit on your right side.
  • Lay down on your back with your butt against the wall.
  • Keep your arms in a position that feels comfortable to you.
  • Keep your arms in a position that feels comfortable for you.
  • Lie on your back and put your legs up against the wall with your legs straight.
  • Pay attention to relaxing your body as you breathe.
  • Stay like this for up to five minutes.

Reclined Butterfly Or Supta Baddha Konasana

Reclined Butterfly Or Supta Baddha Konasana-Bedtime Yoga: 9 Asanas for a Relaxed Sleep

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Doing the Reclined Butterfly pose before going to bed is a great way to relax. It reduces stress and calms the nerves. You can make it more comfortable by putting extra cushions or blocks under your knees.


  • Stay sitting on the mat.
  • Sit down and put your feet together.
  • Spread your legs apart.
  • Lie down on your back slowly.
  • Put your hands in a comfortable place.
  • Stay in this position for about five minutes.

Yoga Nidra Or Yogic Sleep

Yoga Nidra Or Yogic Sleep-Bedtime Yoga: 9 Postures for a Quiet Sleep

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Yoga Nidra is a type of meditation that is done while lying down. It can help you get better sleep, relax more deeply, and lower your stress levels.


  • Go and lay on the mat or a bed.
  • Relax your thoughts and pay attention to your breathing; it can help reduce stress and help you think more clearly.

Benefits Of Bedtime Yoga :

Doing Bedtime yoga regularly has many advantages.

  1. Doing Yoga can help you get a better night’s sleep. It can help you fall asleep faster, stay asleep longer, and return to sleep if you wake up in the middle of the night. Studies have also shown that other mind-body therapies, such as Yoga, can be effective in improving sleep and treating insomnia.
  2. There is a link between quality sleep and weight loss with consistent yoga practice. Practising Yoga can positively affect weight maintenance and weight loss because it helps you sleep better. Furthermore, you can also be more mindful of your eating habits as you keep a consistent yoga practice.
  3. A study from 2013 found that doing Yoga has positive, lasting benefits for older adults. It can be a great replacement for medication to help with sleeping.
  4. Doing yoga regularly can help your body to relax and feel calm, instead of feeling anxious and ready for a fight or flight. Doing calming yoga postures can help you enter a more relaxed state.

If you suffer from numerous sleeping concerns, then the bedtime yoga poses can be very beneficial. However, it would help to practice certain yoga postures before bed, whether you are looking for more profound or more sleep. Therefore, go through this article and unwind, relax, and loosen up the muscle tension by performing these relaxing poses. However, it is essential to remain consistent for good results. Remember to let us know if you found this article helpful!

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