Yoga Poses That Help You Sleep

There are many people who struggle to sleep, and one of the best Yoga poses that can help you sleep.

To relieve you from stress, tiredness, depression and anxiety is Savasana; or the corpse pose, which can improve concentration and sleep patterns.

This pose is also helpful for people suffering from neurological disorders, diabetes, asthma, constipation, indigestion.

Savasana may also help you lose weight.


Meditation teaches one to go inward to quieten the inner voice.

Sitting in stillness can teach you turn off the mind and if you can achieve this you will be able to sleep better.

I notice when I am unable to sleep it is generally because I have had a stressful day or I have a job interview the next day things like this can keep your mind from racing.

Fortunately I dont have many nights like this as I generally sleep soundly.

Again if you learn how to meditate in Savasana while breathing in a rhythmical pattern you will begin to sleep peacefully.

Your breathing will be the key to relaxing in these poses.

Breathing in yoga is just as important—if not more important—as the physical pose.

Use a light and soothing yoga breathing method called Ujjayi Breath, also known as Ocean Breath or Victorious Breath.

Inhale deeply through the nose.

With your mouth closed, exhale through your nose while tightening the back of your throat as if you are saying “ha” but keep your mouth closed.

This exhalation should sound like the waves of the ocean. Use this slow and steady breath to calm yourself in each of these poses.


Down below is some statistics of sleep disorders.

These figures are based on 60 million Americans so I can imagine the world over maybe in a similar situation.

• 30 to 35% have brief symptoms of insomnia.

• 15 to 20% have a short-term insomnia disorder, which lasts less than three months.

• 10% have a chronic insomnia disorder, which occurs at least three times per week for at least three months.

Sleep deprivation can lead to all sorts of health issues costing many millions of dollars in lost productivity.

Yoga Benefits:

I can speak from experience on this matter and categorically state Yoga in general will help you sleep.

You can do meditation on its own and you will sleep better.

It will not be a one time class and your sleeping soundly, it will take time but it will be worth it.

Some Recommended Poses:

Legs up the wall

Inverted Lake Pose:

Lie on the ground on your back and put the back of your legs up a wall (keep your legs straight), so your body is in an L-shaped pose.

Relax into the position, hold it for at least 30 seconds and focus on your breathing.

Supline Bound Angle Pose:

Lie on the ground on your back. Press the bottoms of your feet against each other and let your knees fall out to the sides. You can put a pillow under your knees if this feels too strenuous.


Lie on the ground on your back with legs straight, arms by sides, and palms facing up. Breathe slowly, focusing on your inhales and exhales.

Legs Raised On Chair

Legs On Chair Pose:

This pose is useful for people who might have more difficulty fully extending their legs up the wall due to lower back, knee, or hip injuries.

Place a chair at the end of your yoga mat so that it faces you.

Place a folded towel or blanket on the seat of the chair.

Depending on the height of the chair, you may need a few folded blankets under your sacrum as well.

Sit close on the mat, with your buttocks close to the front of the chair.

Lie down on one side with knees bent in fetal position.

Sit onto the center of the mat.

Roll onto your back with bent knees so that your calves can rest on the seat of the chair.

Your thighs should be at a 90-degree angle to your shins.

Keep your arms relaxed at your sides, palms facing up.

Savasana (Corpse Pose)

National Sleep Foundation:

Yoga isn’t just helpful for boosting core strength, flexibility, and stress levels, it can also help you sleep better.
Primarily if you suffer from insomnia.

When people who have insomnia perform yoga on a daily basis, they sleep for longer, fall asleep faster, and return to sleep more quickly if they wake up in the middle of the night.

This is also true for older people who have insomnia.

Those who are 60 and older encounter better sleep quality, sleep for longer, and feel better during the day when they perform regular yoga.

This well-being can be seen in all sorts of conditions where people have trouble sleeping.

For example, pregnant women who start a mindful yoga practice in their second trimester sleep better and wake up less often throughout the night, and cancer patients sleep better if they do yoga.

Statistics show 90 percent of cancer patients experience insomnia symptoms while receiving treatment.

If you want to work yoga into your bedtime regime, it’s important to do the right kind.

Some types of yoga can be invigorating, like bikram yoga a hot type of Yoga and the strong style of the vinyasa flow which will get the heart rate going.

Which won’t help you sleep as well as restorative styles of yoga like hatha and nidra.


Yoga will help you sleep better.

My number one posture to do before bed would be the Savasana as this will not require too much effort.

In my research there have been many studies on yoga and sleep and they all come to the conclusion that yoga is helpful in getting a good nights sleep.

If you are a shift worker or someone who cannot sleep try yoga instead of a sedative to help you sleep.

I would love to hear your thoughts about this post or this site in general.

I will answer all the comments on my website personally so drop me a line below if you have any Yoga questions or comments.

I’m happy to help any way that I can.

copywrightNamaste Shane.


Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietitian before starting any fitness programme or making any changes to your diet.

8 thoughts on “Yoga Poses That Help You Sleep”

  1. I did not know that Yoga could help one overcome sleeping difficulties. All the poses shown appear very doable to me. I have done poses with my legs up a wall. I had no idea that was a Yoga pose. 

    Fortunately I have been blessed with no difficulty falling asleep. I get to sleep very quickly. I can also sleep in a noisy environment. Hence I do not need to use Yoga for sleep issues. 

    However, I liked the idea that Yoga can also be used to minimize health problems. Thanks for sharing.

    • Hello Edwin, 

      Appreciate you taking the time to read my article. 

      Yoga certainly can help you sleep better if feeling stressed.

      Glad to hear you have no problems sleeping. 

      Yoga can help one feel better in other ways. It is multi-faceted so check out more of articles that may help in other area’s. 

      Kind Regards Shane

  2. I, myself experienced insomnia right after I resigned from work. Even if my body is so tired, I still find it hard to sleep and end up having a bad day the next morning. I didn’t take any medication and just followed the no napping rule just to settle my sleep at night. The breathing poses you recommended looks very relaxing. I will try it and hope that results are good. By the way, Does it really require to use a mat? And with the inverted lake pose, should I really have to use a pillow or cloth under my waist? ‘Cause personally I don’t feel comfortable with anything under my waist. Thanks!

    • Thank You for your questions.

      You dont  need mats or pillows.

      Practise these poses in anyway that you feel comforrable. 

      You will get best results if you are relaxed while doing any pose.

      Kind Regards Shane.

  3. Hi Shane

    This is an interesting article about yoga poses that helps for proper sleep. Meditation is a best cure of depression, anxiety, and other problem’s it also helps to sleep. Savasana, Inverted lake pose, Legs on chair poses of yoga also help to prevent the lack of sleep. I’m thinking to try these poses for sleep problem. But after how much time I’ll see it’s success for a proper sleep?

    So I will also share this article with my friends. Thanks for the article.

    • Thank You for taking the time to read my article.

      Yoga practised regularly will certaintly help you sleep. 

      Time it will take can vary for each individual. 

      Kind Regards Shane.

  4. Very interesting topic! i liked your use of visuals of his pose and demonstrating how each one is done. I find the butterfly pose most relaxing for me. I have been doing yoga on and off for twenty years. I don’t do it so much now as my muscles seem to stiffen up as I get older. Excellent, do you have a youtube channel as well?

    • Hello Pam, 

      Thank You for reading my article. Butterfly is a great pose.

      I am glad you enjoyed it. 

      Good to hear you have been doing Yoga for 20 years.

      A YouTube channel not as yet; I am considering setting up one in the near future. 

      Kind Regards Shane.


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