20 Yoga Poses for Better Sleep: A Guide to Nighttime Bliss

There's a reason Child's Pose is a favorite among many. It’s a gentle way to stretch your back and hips while calming the mind.

Steps:

1. Kneel on the floor with your big toes touching and knees spread wide.
2. Sit back on your heels and extend your arms forward, lowering your chest towards the floor.
3. Rest your forehead on the mat and relax your shoulders, breathing deeply.

Featured mat: Blue Mountains by Christie Gaetz

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

Transitioning between Cat and Cow poses helps to release tension in your spine and neck. This gentle flow can ease you into a state of relaxation, preparing your body for sleep.

Steps:

1. Start on your hands and knees in a tabletop position.
2. Inhale as you arch your back, dropping your belly towards the floor (Cow Pose).
3. Exhale as you round your spine towards the ceiling, tucking your chin to your chest (Cat Pose).
4. Repeat this flow for several breaths.

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3. Standing Forward Bend (Uttanasana)

This pose is fantastic for calming the brain and relieving stress. Let your upper body hang heavy, and feel the stretch in your hamstrings.

Steps:

1. Stand with your feet hip-width apart.
2. Exhale as you fold forward from the hips, letting your upper body hang.
3. Bend your knees slightly if needed and hold onto opposite elbows.
4. Relax your neck and breathe deeply.

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4. Legs Up the Wall Pose (Viparita Karani)

A personal favorite, Legs Up the Wall is incredible for reducing anxiety and promoting circulation. It’s a simple pose that brings a profound sense of peace and relaxation.

Steps:

1. Sit next to a wall and lie back, swinging your legs up against the wall.
2. Adjust your position so your hips are close to the wall.
3. Relax your arms by your sides and close your eyes, breathing deeply.

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5. Reclining Bound Angle Pose (Supta Baddha Konasana)

This pose opens up the hips and chest, helping you release any tension you might be holding.

Steps:

1. Lie on your back and bring the soles of your feet together, letting your knees fall open.
2. Place your arms by your sides, palms facing up.
3. Close your eyes and breathe deeply, relaxing into the pose.

Featured mat: Starlit Oasis 

6. Seated Forward Bend (Paschimottanasana)

Paschimottanasana stretches the entire back of the body and calms the mind. It’s perfect for winding down at the end of the day.

Steps:

1. Sit with your legs extended in front of you.
2. Inhale and lengthen your spine, then exhale and fold forward from the hips.
3. Reach for your feet or shins, keeping your back straight.
4. Hold the pose and breathe deeply.

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7. Supine Spinal Twist (Supta Matsyendrasana)

Twists are fantastic for releasing tension in the spine and aiding digestion. This gentle twist helps detoxify the body and mind, setting the stage for a restful night.

Steps:

1. Lie on your back and draw your left knee towards your chest.
2. Extend your left arm out to the side and guide your knee across your body to the right.
3. Keep both shoulders on the floor and turn your head to the left.
4. Hold the pose and breathe deeply, then switch sides.

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8. Corpse Pose (Savasana)

Never underestimate the power of Savasana. It’s the ultimate relaxation pose, allowing your body and mind to completely let go.

Steps:

1. Lie on your back with your legs extended and arms by your sides.
2. Close your eyes and relax your entire body.
3. Breathe deeply, letting go of any remaining tension.

Featured mat: Guest Artist Collection by Lauren Echo

9. Happy Baby Pose (Ananda Balasana)

Channel your inner child with Happy Baby Pose. This pose gently stretches the hips and lower back while promoting a sense of calm and relaxation.

Steps:

1. Lie on your back and draw your knees towards your chest.
2. Hold onto the outsides of your feet with your hands.
3. Open your knees wider than your torso and gently rock side to side.

Featured mat: Peachy 

10. Bridge Pose (Setu Bandhasana)

Bridge Pose helps to open the chest and relieve tension in the back. It’s a gentle inversion that can help calm the mind and prepare you for sleep.

Steps:

1. Lie on your back with your knees bent and feet hip-width apart.
2. Press your feet into the floor and lift your hips towards the ceiling.
3. Clasp your hands underneath your back and press your arms into the floor.
4. Hold the pose and breathe deeply.

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11. Butterfly Pose (Baddha Konasana)

Butterfly Pose opens the hips and groin, releasing tension and promoting relaxation. It’s a wonderful way to ease into a state of calm.

Steps:

1. Sit with the soles of your feet together and your knees open to the sides.
2. Hold onto your feet or ankles and sit up tall.
3. Inhale and lengthen your spine, then exhale and fold forward gently.

Featured mat: Tropical Prism 

12. Puppy Pose (Uttana Shishosana)

A mix between Child’s Pose and Downward Dog, Puppy Pose helps stretch the spine and shoulders while calming the mind.

Steps:

1. Start in a tabletop position with your hips above your knees.
2. Walk your hands forward and lower your chest towards the floor.
3. Rest your forehead or chin on the mat and breathe deeply.

Featured mat: Half Moon Prism 

13. Thread the Needle Pose (Parsva Balasana)

This pose releases tension in the shoulders and neck, which is especially helpful if you’ve been sitting at a desk all day.

Steps:

1. Start in a tabletop position.
2. Slide your right arm under your left arm, resting your right shoulder and ear on the mat.
3. Extend your left arm overhead or wrap it behind your back.
4. Hold the pose and breathe deeply, then switch sides.

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14. Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)

This gentle hamstring stretch helps to release tension and improve flexibility, promoting a sense of relaxation.

Steps:

1. Lie on your back and extend your left leg along the floor.
2. Draw your right knee towards your chest and hold your big toe with your right hand.
3. Extend your right leg towards the ceiling, keeping your hips grounded.
4. Hold the pose and breathe deeply, then switch sides.

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15. Wide-Legged Forward Bend (Prasarita Padottanasana)

A forward bend that helps to calm the mind and stretch the legs. It’s a great way to release any lingering tension before bed.

Steps:

1. Stand with your feet wide apart.
2. Inhale and lengthen your spine, then exhale and fold forward from the hips.
3. Place your hands on the floor or hold your ankles.
4. Relax your neck and breathe deeply.

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16. Reclined Pigeon Pose (Supta Kapotasana)

A gentle variation of Pigeon Pose, this stretch helps to open the hips and release tension in the lower back.

Steps:

1. Lie on your back and cross your right ankle over your left thigh.
2. Draw your left knee towards your chest and hold onto the back of your left thigh.
3. Hold the pose and breathe deeply, then switch sides.

Featured mat: Mariposa 

17. Child's Pose with Side Stretch

Add a side stretch to your Child’s Pose to release tension along the sides of your body, enhancing relaxation.

Steps:

1. From Child’s Pose, walk your hands to the right.
2. Stretch through your left side and hold the pose.
3. Breathe deeply, then walk your hands to the left and repeat.

Featured mat: Woodland Hamsa by Denise Griffin 

18. Crocodile Pose (Makarasana)

A restorative pose that helps to release tension in the back and shoulders, promoting deep relaxation.

Steps:

1. Lie on your stomach with arms crossed under your head and legs relaxed.
2. Relax completely and breathe deeply, feeling your belly press into the ground.
3. Hold for a few minutes, then slowly rise by pressing your hands under your shoulders.

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19. Wide Legged Seated Forward Fold (upavistha konasana)

Upavistha Konasana, or Wide Angle Seated Forward Fold, exemplifies the balance between muscle relaxation and activation in yoga. This deep hip opener, found in the second half of the Ashtanga primary series, stretches the hamstrings, inner thighs, groin, and shoulders. It also calms the mind, opens the chest, relieves fatigue, and energizes the body.

Steps:

1. Sit on the floor with legs spread as wide as possible, holding the outsides of your feet.
2. Inhale, lift your chest forward, and suck in your lower belly.
3. Ensure your lower back is neutral; don’t round or overarch it.
4. Exhale, bring your chest and chin toward the floor, and stay for five breaths while reaching your thighs toward the ground.

Featured mat: Plantastic by Samm Wehman 

20. Supported Bridge Pose (Setu Bandha Sarvangasana)

Place a block or bolster under your sacrum for a supported version of Bridge Pose. It’s a gentle inversion that can help calm the nervous system and prepare you for a good night's sleep.

Steps:

1. Lie on your back with your knees bent and feet hip-width apart.
2. Place a block or bolster under your sacrum.
3. Relax your arms by your sides and breathe deeply.

Featured mat: Water Lily 

Featured mat: Orange Ya Glad It’s Not Bananas?!

The softness and durability of the mat provide the perfect foundation for my practice, making every stretch and relaxation pose feel just right. And let's not forget the personalized designs—each one is a little piece of art that brings joy and inspiration to my practice.

When I see the beautiful patterns and colors, it lifts my spirits and makes me feel more connected to my practice. It's like having a piece of me reflected in the mat, reminding me of why I cherish my yoga journey. So, whether you're a seasoned yogi or just starting out, I invite you to try these yoga poses for better sleep and experience the difference for yourself.