Practice This 30-Minute Bedtime Yoga Sequence For Better Sleep (Free Class)

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Yoga has a wide range of benefits for mind and body. But did you know that yoga can also help you fall asleep quicker, get a better night’s sleep, and improve your quality of sleep overall?
While certain yoga poses help build energy, other yoga poses can help relax your mind and body so you can fall asleep, stay asleep, and wake up feeling refreshed. Before you reach for that sleeping aid, instead try these yoga poses and see what they can do for your quality of sleep.
No more counting sheep with this yoga sequence!

Roll out your yoga mat and practice this 30-minute yoga for sleep bedtime yoga sequence:


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This 30-minute yoga for sleep sequence includes the following asanas:

1. Standing Forward Fold

Help your body relax and decompress from the day with a gentle standing forward fold.

2. Downward Facing Dog

Down Dog is a full body stretch that helps counteract all the sitting many of us do throughout the day – another great way to relax the body and also slow the heart rate and calm the mind.

3. Lizard Pose

This yoga pose helps lengthen your hamstrings and open your hips – two areas that hold a lot of tension and tightness in the body.

4. Seated Neck Stretches

Reverse the effects of hunching over a computer, phone screen, or steering wheel with gentle neck stretches.

5. Seated Wide Leg Forward Fold

Begin to slow down and breathe even deeper as you relax into a seated wide leg forward fold (option for pillow beneath your knees and/or tailbone).

6. Decompressed Frog

This restorative yoga pose is appropriately named, because it helps you decompress by lengthening and relaxing the neck, spine, and hips.

7. Childs Pose Thread the Needle

Childs Pose is a gentle restorative posture for the low back in particular. It calms mind and body, and adding the Thread the Needle variation also opens and relaxes the shoulders.

8. Bridge Pose

This yoga pose calms the mind and is a proven stress buster. You’ll feel it yourself while you’re in Bridge Pose!

9. Eka Pada Apanasana

Also known as Energy Freeing Pose, this yoga pose relieves tension in the low back, releases stagnant energy, and creates a relaxing feeling for mind and body.

10. Reclined Twist

This yoga pose gently decompress your spine so your body can soften into full relaxation – perfect before bed.

11. Happy Baby

Stretch the hamstrings, hips, hip flexors and inner groin with this pose, which also helps you relax and relieve stress.

12. Legs Up the Wall

One of the most popular yoga poses for stress relief and relaxation, Legs Up the Wall is a fan favorite for unwinding and is very effective for falling asleep and cultivating restful sleep.

End With Final Savasana

Take your final resting pose in a supported variation with a pillow beneath your knees. You can even do Savasana in bed and fall asleep from there!

Yoga For Sleep – Get Better Sleep Naturally!

At one point or another, most of us have struggled to fall asleep, stay asleep, or get a good night’s rest. Many people who have trouble sleeping on a regular basis will turn to sleeping pills, but there are natural remedies that can help! Yoga is at the top of that list.
Try this yoga sequence (or select a few poses from the list if you’re short on time) and see for yourself the incredible benefits of yoga for sleep! Sweet dreams.
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