Yoga for sleep: Evening routines for better rest

Breathing plays an essential role in our well-being. Follow the advice of Dr. Marie

Olivia Rhye


The Connection Between Yoga and Sleep

Yoga, an ancient practice originating from India, combines physical postures, breathing exercises, and meditation techniques to promote physical and mental well-being. Recent studies have suggested a strong link between regular yoga practice and improved sleep quality, showing that yoga can help reduce insomnia and enhance overall sleep efficiency

Evening Yoga Routines for Better Rest

These simple yoga poses and sequences can be practiced in the comfort of your own bedroom, setting the stage for a restful night.

1. Legs-Up-the-Wall Pose (Viparita Karani)

This restorative pose helps to soothe the mind, relieve tired leg muscles, and promote better circulation. To do this pose, sit beside a wall and gently swing your legs up against it while lying down on your back – your body should form a right angle. Breathe deeply and stay in this pose for 5 to 15 minutes.

2. Child's Pose (Balasana)

Balasana helps to relieve tension in the back, neck, and shoulders, areas where most people hold stress. Kneel on the floor, spread your knees apart while keeping your big toes touching, exhale and lower your torso between your knees. Extend your arms in front of you on the floor and hold the pose for as long as feels comfortable.

3. Corpse Pose (Savasana)

Savasana promotes deep relaxation and is an excellent way to prepare the body for sleep. Lie flat on your back with your legs spread slightly apart and your arms by your sides, palms facing upwards. Close your eyes, take slow deep breaths, letting your body sink into the floor. Stay in this pose for 5 to 15 minutes.

The Power of Meditation and Breathwork

In addition to yoga poses, incorporating meditation and breathwork into your evening routine can aid in relaxation and restful sleep. Practices such as Pranayama, or breath control, can regulate the nervous system, reduce stress and prepare your body for sleep.


Quality sleep is key to a healthy and balanced life. Incorporating a simple yoga routine into your evening activities can make a significant difference in your sleep quality and overall well-being. Remember, it's always best to listen to your body and adjust the poses as needed, honoring your body's needs at the moment.