Top 5 Yoga Poses for a Peaceful Sleep

After a long, tiring, and stressful day our body requires rest and sleep. However, many of us find it hard to fall asleep. We endlessly scroll through our mobile phones that throw off our circadian rhythm– the body’s biological clock regulating the 24-hour cycle of each day and we can no longer fall asleep. But it’s too late before we realize.

A good night sleep is crucial for healing and it positively affects in managing or entirely eliminating the condition of depression, anxiety, irregular blood pressure, memory loss, poor metabolism, etc.  The methods of yoga nidra, a deeply relaxing meditation technique, and night yoga involve subtle yoga poses that help the practitioners unwind from a busy day and to slow down.

Get ready for a pleasant night’s sleep with the practice of yoga in bed. Here are the five best Yoga Poses for a Peaceful Sleep to Practice:

  • Child Pose (Balasana): Start in a table-top position and rest your posterior on the heels. Settle the chest in between the thighs and forehead on the ground. Keep the knees as far apart as you are comfortable. Walk the hands in front — long and straight. Stay in this pose for 30 seconds.

Benefit: Make child yoga a part of your night yoga routine and deeply relax your body and mind from the stresses of the day.



  • Hero Pose (Virasana): Begin in a seated position with feet on top of the floor and glutes resting on the heels. Ensure that the thighs are perpendicular to the ground and inner knees are together. Lean the torso slightly forward and lay the hands on top of the thighs, palms down. Take calm breaths and sit in this pose for 20-30 seconds.

Benefit: Take deep even breaths in hero pose for clearing the mind and slowing down the heart rate.

Yoga Poses for a peaceful sleep


  • Cat-Cow Pose (Marjaryasana-Bitilasana): Kneel on a yoga mat for the cat-cow pose. Come into the cat pose by dropping the head and tailbone towards the ground upon an exhalation, rounding the spine into C-shape and pulling the shoulder blades apart. Inhale into cow pose by uplifting the crown of the head and tailbone upwards and hollowing out the lower back. Flow between these two poses for 30 seconds with deep inhalations and exhalations.

Benefit: Practice cat-cow yoga poses for a peaceful sleep as it loosens up the spine, warms up the body and releases stress.



  • Legs-Up-the-Wall (Viparita Karani):  Sit with your right side against the wall. Exhale. With one smooth swing, bring the legs up the wall and your shoulders and head gently lying on the floor. Bring the tailbone closer to the wall and open the arms to the side. Retain this pose for 20 seconds.

Benefit: The pose releases fatigue and soothes tired legs helping you have a restful night.

Viparita Karani


  • Happy Baby Pose (Ananda Balasana): Lie on your back with arms and legs straight on the ground. Bring your knees up to your chest, grasp the toes, and pull the heels towards the ceiling. Rock back and forth to give a gentle massage to the spine. Hold this pose for 30 seconds or more.

Benefit: Happy baby pose is a perfect position of yoga for sleep and spinal relaxation.

Ananda Balasana

Surrender to sleep with Yoga Poses for a peaceful sleep and have Happy Nights!


Shruti Singh

Shruti Singh is a creative writer, a blogger and a yoga enthusiast. She has been practicing yoga since a few years now. And she has not looked back ever since. She claims that yoga has spiritually inspired her. And, she wishes to inspire others by sharing her thoughts and insights on it.

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