In a world that rarely slows down, quality sleep can feel like a luxury. Tossing and turning, replaying the day’s events, or feeling restless even when exhausted—sound familiar? The good news is that yoga offers a natural way to transition from the chaos of the day to a state of restful ease.
Iyengar Yoga, with its emphasis on precision and alignment, provides the perfect foundation for a bedtime routine that soothes both body and mind. Through gentle, mindful movement and supported postures, you can create the ideal conditions for deep, restorative sleep.
Why Yoga Before Bed?
When done intentionally, yoga before bed helps shift your nervous system from high alert (fight or flight) to relaxation mode (rest and digest). By combining breath awareness, supported postures, and mindfulness, you can release tension stored in the body and quiet mental chatter, making it easier to drift into sleep.
The Key Benefits:
Eases physical tension – Long hours at a desk or on your feet? Yoga stretches tight muscles and improves circulation, preparing the body for stillness.
Calms the nervous system – Specific poses encourage deep breathing, slowing the heart rate and signaling to the brain that it’s time to unwind.
Quiets the mind – A racing mind is one of the biggest barriers to sleep. Yoga helps anchor your attention to the present moment, easing stress and worry.
Gentle Yoga Poses for Deep Rest
Not all yoga is energizing. In fact, the right sequence before bed can have the opposite effect—grounding, soothing, and preparing the body for sleep. Here are a few poses to try:
Supported Forward Fold (Paschimottanasana with Props)
A gentle stretch for the back and hamstrings, this pose invites you to surrender. Using a bolster or folded blankets under your torso allows you to rest deeply without strain.
Legs Up the Wall (Viparita Karani)
One of the most effective poses for sleep, this simple inversion encourages circulation, relieves tired legs, and calms the nervous system.
Reclined Bound Angle Pose (Supta Baddha Konasana)
A supported posture that gently opens the hips and chest while promoting deep breathing. Try adding a bolster along your spine for extra support.
Corpse Pose (Savasana) with a Blanket
The final step before bed—Savasana with a light covering over the body mimics the sensation of being tucked in, encouraging deep relaxation.
Creating Your Evening Yoga Ritual
To truly benefit from yoga’s sleep-enhancing effects, consistency is key. Consider dimming the lights, playing soft music, and practicing in a quiet space. Pair your routine with a few minutes of mindful breathing or meditation, and you’ll set yourself up for a peaceful night’s rest.
If sleep has been elusive, why not give this a try? A few simple poses may be all it takes to drift off effortlessly and wake up feeling truly refreshed.
Join us for a restorative yoga class every Sunday night at 5:30pm for the best sleep of your week!