Top Yoga Poses to Lower Stress and Improve Sleep Naturally
Stress and sleep disturbances have become everyday struggles for many. Whether it’s due to work pressure, digital distractions, or life’s unpredictability, stress can impact both your physical health and sleep quality. But what if you could unwind, calm your mind, and sleep better using just your body and breath?
Practicing specific yoga poses to reduce stress and improve sleep naturally is one of the most effective, non-invasive, and affordable ways to relax your nervous system and enhance your rest. This article explores the top calming yoga poses you can do before bed—or anytime you need stress relief.
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Why Use Yoga for Stress and Sleep?
Yoga is more than physical movement. It blends mindful breathing, meditation, and stretching—all of which trigger your parasympathetic nervous system (the “rest and digest” mode), lowering cortisol levels and calming anxiety.
A study published in the Journal of Clinical Psychology found that regular yoga practice helps reduce symptoms of anxiety and depression while improving overall sleep quality. (source)
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How Yoga Affects Your Nervous System
The key lies in deep breathing, body awareness, and slow movement. These stimulate the vagus nerve, promoting:
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Relaxation
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Lower blood pressure
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Better heart rate variability
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Improved melatonin production (for sleep)
Many yoga poses are specifically designed to restore your nervous system and prep your body for deep rest.
Best Time to Practice Yoga for Stress and Sleep
You can do relaxing yoga:
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Before bedtime
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After a stressful day
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In the early evening to transition from work to rest
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After long screen time sessions
Make sure your space is quiet, dim, and free from distractions.
Top Yoga Poses to Reduce Stress and Sleep Better
Here are 10 highly effective yoga poses to lower stress and improve sleep, especially when practiced slowly with deep breaths.
1. Child’s Pose (Balasana)
Gentle yoga pose for stress relief
A rejuvenating pose that calms the mind and elongates the spine.How to do it:
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Kneel on the floor.
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Sit back on your heels.
- Extend your arms out in front of you and place your forehead on the mat.
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Take slow, deep breaths for 1–2 minutes.
Benefits:
Relieves back and neck tension, calms the mind, reduces anxiety.
2. Legs-Up-the-Wall Pose (Viparita Karani)
Yoga pose to calm nervous system
This passive inversion facilitates blood circulation to the brain and fosters a state of deep relaxation.How to do it:
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Sit sideways next to a wall.
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Swing your legs up as you lie on your back.
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Let your arms rest by your sides.
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Breathe deeply for 5–10 minutes.
Benefits:
Decreases leg weariness, facilitates mellow migraines, moderates heart rate.
3. Seated Forward Fold (Paschimottanasana)
Forward fold yoga for sleep
A gentle fold that stretches the spine and hamstrings while calming the nervous system.
How to do it:
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Sit with legs extended forward.
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Inhale and raise arms overhead.
- Exhale and bend forward, extending your arms towards the ground.
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Hold for 1–2 minutes with relaxed breaths.
Benefits:
Relieves anxiety, helps with insomnia, improves digestion.
4. Reclining Bound Angle Pose (Supta Baddha Konasana)
Restorative yoga pose before bed
This gentle hip opener supports deep breathing and emotional release.
How to do it:
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Lie on your back.
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Bring the soles of your feet together, letting knees drop out to the sides.
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Place pillows under each knee for support.
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Stay for 5–10 minutes.
Benefits:
Opens the hips, calms stress, promotes inner peace.
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5. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Yoga poses for anxiety and sleep
This dynamic movement releases spinal tension and enhances breath awareness.
How to do it:
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Start on all fours.
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Inhale and arch your back (cow).
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Exhale and round your spine (cat).
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Repeat for 1–2 minutes slowly.
Benefits:
Loosens tension, reduces cortisol, prepares the body for rest.
6. Supine Twist (Supta Matsyendrasana)
Keyword: gentle twist yoga for relaxation
Twisting gently helps release tension in the lower back and aids digestion.
How to do it:
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Lie on your back.
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Draw your knees toward your chest.
- Set them aside while focusing on the other side.
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Breathe deeply for 1–2 minutes per side.
Benefits:
Relieves lower back pain, improves spinal mobility, calms the mind.
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7. Happy Baby Pose (Ananda Balasana)
Relaxing yoga for better sleep
Playful yet calming, this pose stretches the hips and releases tension.
How to do it:
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Lie on your back.
- Twist your knees and grasp the external edges of your feet.
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Gently rock side to side.
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Stay for up to 2 minutes.
Benefits:
Relaxes the spine, opens the hips, reduces anxiety.
8. Bridge Pose (Setu Bandhasana)
Yoga backbend for stress release
A mild inversion that opens the chest and stretches the front body.
How to do it:
- Lie on your back, knees bowed, feet level on the floor.
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Press into your feet to lift your hips.
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Keep shoulders grounded.
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Hold for 30 seconds to 1 minute.
Benefits:
Reduces fatigue, opens lungs, boosts circulation.
9. Corpse Pose (Savasana)
Final yoga pose for deep sleep
The most essential pose to seal your practice and promote full-body relaxation.
How to do it:
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Lie flat on your back.
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Let arms and legs fall naturally.
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Close your eyes and breathe deeply.
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Stay here for 5–10 minutes.
Benefits:
Calms the nervous system, aids in falling asleep, resets your energy.
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10. Alternate Nostril Breathing (Nadi Shodhana)
Yogic breathing for better sleep
While not a physical pose, this breathing practice soothes the brain and lowers stress fast.
How to do it:
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Sit comfortably.
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Use your thumb to close the right nostril, inhale through the left.
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Close the left and exhale through the right.
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Repeat for 1–2 minutes.
Benefits:
Enhances feelings, reduces pulse, boosts concentration and rest.
Create a Nightly Routine with Yoga
Consistency is key. Even 10–15 minutes of calming yoga every night can:
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Reduce stress hormones like cortisol
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Improve melatonin production
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Calm an overactive mind
- Assist you in achieving a restful slumber and prolonging your sleep duration.
Additional Tips for Using Yoga for Better Sleep
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Practice in low light or candlelight.
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Use relaxing music or guided meditations.
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Avoid screens 30 minutes before bed.
- Combine yoga with herbal teas such as chamomile or valerian.
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Use lavender essential oil or diffuser for added calm.
Trusted Resources for Further Reading
Final Thoughts
Integrating yoga poses to lower stress and improve sleep naturally into your daily life can create a powerful ripple effect—improving your mood, energy, and overall health. You don't need to be adaptable or skilled. All you need is a quiet space, a few minutes, and the willingness to breathe and let go.
Start with just 3–4 of the above poses tonight, and notice how your body and mind respond. Your path to a calmer, more restful night might just begin on the mat.