top of page

Yoga For Better Sleep: 6 Poses To Help You Fall Asleep Fast

Do you have trouble falling asleep at night? Are you tossing and turning, trying desperately to get comfortable? If so, yoga may be able to help. Yoga is a great way to relax the body and mind, and can help you fall asleep faster. In this blog post, we will discuss six yoga poses that are perfect for promoting better sleep. So if you’re looking for a more restful night’s sleep, give yoga a try!

How does yoga help you sleep better?

Yoga can help you sleep better in several ways. First, it helps to relax the body and mind. This is because yoga involves deep breathing and mindfulness. When you focus on your breath and being present in the moment, it can help to calm the racing thoughts that may be keeping you awake at night. Yoga also helps to stretch and release tight muscles. This can lead to improved circulation and relaxation of the nervous system, both of which are important for a good night’s sleep. Finally, yoga promotes balance in the body. When your body is in alignment, it is better able to rest and heal. This can lead to improved sleep quality overall.

Matsya Kridasana (Flapping Fish Pose)

How often do you need to practice yoga for improved sleep?

You don’t need to practice yoga every day to see improved sleep. In fact, just a few minutes of yoga before bed can make a big difference. However, if you’re looking for more long-term results, aim to practice daily. This will give you the best chance of seeing significant improvements in your sleep quality.

1. Wide Knee Child's Pose (Balasana)

The wide knee child’s pose is a great yoga pose to help you relax and fall asleep. It is a gentle, restful pose that can be done by anyone, regardless of experience or flexibility level.

Wide Knee Child's Pose (Balasana)


  1. Start on all fours with your hands directly below your shoulders and your knees hip-width apart.

  2. Spread your knees out while keeping your big toes touching.

  3. Sit back on your heels and lower your torso down between your legs.

  4. Extend your arms in front of you, resting your forehead on the mat.

  5. Hold for at least 1 minute, then slowly release and return to all fours.

2. Janu Sirasana (Head To Knee Pose)

This pose is great for relaxation and promoting sleep. It stretches the back, hips, and thighs while also calming the mind.

Janu Sirasana (Head To Knee Pose)


  1. Sit on the floor with your legs straight out in front of you.

  2. Bend your left knee and bring your foot to rest against your right inner thigh.

  3. Inhale and stretch both the hands and upper body upwards.

  4. Slowly exhale and lean forward, and hold your right foot.

  5. As you exhale, lengthen your spine and fold forward over your leg.

  6. Hold for five to eight breaths then repeat on the other side.

3. Viparita Karani(Legs Up The Wall Pose)

Legs up the wall pose is perfect for when you’re feeling restless or anxious. It helps to calm the mind and relax the body. Plus, legs up the wall is really easy to do!

Viparita Karani (Legs Up The Wall Pose)


  1. Find a clear wall space and sit with your hips next to the wall.

  2. Now Lie on your back and swing your legs up against the wall.

  3. Your butt should be close to the wall with your legs at a 90-degree angle.

  4. If this is too intense, you can scoot away from the wall slightly.

  5. You can also place a pillow under your lower back for support.

  6. Stay in this pose for five to 20 minutes, letting all your worries drift away.

  7. If you have high blood pressure do this pose for only five minutes.

4. Supta Baddha Konasana (Reclining Bound Angle Pose)