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Yoga For Sleep: 50 Yoga Poses for Improving Your Sleep Quality

Greetings, my lovely Yogis, Yoginis, and Yoga teachers. I’m George Watts, a BWY yoga teacher and creator of the online Yoga Genie Lesson Planner.

Today, I’d like to share with you 50 Yoga poses for improving your sleep quality. If you’re a Yoga teacher, you can use this list as a guide for creating a yoga lesson plan with the theme of “relaxation” or “improve your sleep”.

I was inspired to write this post after reading Why We Sleep by Matthew Walker three times. Yes, three times. I can’t think of any other non-fiction book that I’ve read more than once, so it’s safe to say that it was a real eye-opener for me.

It’s a groundbreaking book that delves into the science of sleep and its crucial role in our physical and mental health. The book presents a wealth of research and evidence showing how poor sleep affects every aspect of our lives, from our ability to learn and remember, to our risk of developing chronic illnesses like diabetes, cancer, and Alzheimer’s disease.

Walker also provides practical tips and strategies for improving sleep quality and offers insight into the many misconceptions surrounding sleep. Overall, Why We Sleep is a must-read for anyone interested in maximizing their health and well-being.

First off, it’s important to know a bit more about why improving sleep quality is so important.

5 Reasons Why Improving Sleep Quality Is Important For Your Mind And Body

Improving sleep quality is incredibly important for both your mind and body for five main reasons:

Better Cognitive Function: Good sleep is essential for optimal cognitive function. It helps with memory consolidation, learning, problem-solving, and decision-making. When you don’t get enough sleep, you may experience difficulties with attention, concentration, and productivity.
Improved Mood: Sleep plays a critical role in regulating mood and emotional well-being. When you don’t get enough sleep, you may feel irritable, anxious, or depressed. Getting enough quality sleep can help improve your mood and overall sense of well-being.
Better Physical Health: Sleep is essential for physical health, including the repair and restoration of your body’s tissues and muscles. Good sleep also helps to regulate hormones, including those that control appetite, metabolism, and immune function. Lack of sleep has been linked to a higher risk of obesity, diabetes, heart disease, and other chronic health conditions.
Reduced Stress: Sleep helps to reduce the level of stress hormones in your body, such as cortisol. When you don’t get enough sleep, cortisol levels can increase, leading to feelings of anxiety and stress.
Increased Energy and Productivity: Getting enough quality sleep helps to restore your energy levels, which in turn, improves your productivity and ability to focus. It also helps you to feel more alert and ready to tackle the day’s tasks.

In summary, improving sleep quality is crucial for optimal physical and mental health, and can significantly impact your overall quality of life.

Before we get to the 50 “yoga for sleep” poses, it’s also important to know the 15 health problems linked to poor sleep quality.

15 Health Problems Linked to Poor Sleep Quality

Poor sleep can have a significant impact on overall health and well-being. Chronic sleep deprivation has been linked to various health problems, including an increased risk of heart disease, high blood pressure, stroke, diabetes, obesity, depression, and anxiety.

Poor sleep can also impair cognitive function, including memory, attention, and decision-making skills. It can lead to decreased productivity, irritability, and a weakened immune system, which increases susceptibility to chronic illnesses like diabetes, cancer, and Alzheimer’s disease.

Additionally, sleep disturbances have been linked to an increased risk of accidents, particularly those involving motor vehicles and heavy machinery. Therefore, it is important to prioritize and maintain healthy sleep habits to prevent the onset of these health problems.

Next up, 50 yoga poses for improving your sleep quality.

All 50 of the yoga poses (+ 3000 more poses) can be found on my online Yoga Genie Lesson Planner and free online Yoga pose directory.

50 Yoga Poses For Improving Your Sleep Quality

Here are 50 yoga poses to improve sleep quality:

Child’s Pose (Balasana): This gentle pose promotes relaxation and can help to calm the mind and body. Sit back on your heels, stretch your arms out in front of you, and rest your forehead on the mat.
Legs-Up-The-Wall Pose (Viparita Karani): This restorative pose helps to reduce tension in the legs and improve circulation, which can aid in better sleep. Lie on your back with your legs extended up the wall.
Standing Forward Bend (Uttanasana): This pose helps to calm the mind and stretch the hamstrings, reducing tension in the body and promoting better sleep. Stand with feet hip-width apart, fold forward from the hips, and bring your hands to the ground or legs.
Corpse Pose (Savasana): This pose is often used as a relaxation pose at the end of yoga practice and can help to quiet the mind and relax the body for better sleep. Lie on your back with your arms and legs extended, and allow your body to fully relax.
Bridge Pose (Setu Bandha Sarvangasana): This pose helps to release tension in the back and can improve overall relaxation and sleep quality. Lie on your back, bend your knees, and lift your hips up towards the sky.
Reclining Bound Angle Pose (Supta Baddha Konasana): This restorative pose can help to calm the mind and reduce tension in the body, promoting better sleep. Lie on your back with the soles of your feet together and knees bent out to the sides.
Gorilla (Pada Hastasana): This pose can help to calm the mind and stretch the hamstrings, reducing tension in the body and promoting better sleep. Fold forward and grasp your big toes with your fingers.
Cat-Cow Pose (Marjaryasana-Bitilasana): This gentle movement can help to release tension in the spine and promote relaxation for better sleep. Get on your hands and knees. Inhale, arch the back. Exhale, round the spine.
Seated Forward Bend (Paschimottanasana): This pose helps to stretch the hamstrings and calm the mind, reducing tension in the body and promoting better sleep. Sit with your legs extended in front of you, reach forward, and fold forward from the hips.
Triangle Pose (Trikonasana): This pose helps to stretch the hamstrings and spine, promoting relaxation and better sleep. It’s a standing yoga posture that involves stretching the body into a triangle shape. It is done with one foot forward, reaching forward with one hand and placing the other hand on the hip.
Bound Angle Pose (Baddha Konasana): This pose can help to release tension in the hips and promote relaxation for better sleep. It’s a seated pose where you bring the soles of your feet together and gently press your knees towards the ground.
Extended Puppy Pose (Uttana Shishosana): This pose can help to release tension in the spine and promote relaxation for better sleep. It’s a pose that is a hybrid between Downward Facing Dog and Child’s Pose. It is done on hands and knees, with the hips above the knees, and the arms extended forward with the forehead resting on the ground.
Standing Forward Bend (Padahastasana): This pose helps to stretch the hamstrings and calm the mind, reducing tension in the body and promoting better sleep. Stand with your feet hip-width apart, fold forward from the hips, and bring your hands to the ground or hold onto your elbows.
Half Pigeon Pose (Ardha Kapotasana): This pose can help to release tension in the hips and promote relaxation for better sleep. Start on all fours and bring one leg forward, placing it in front of the opposite hip with the foot flexed. The other leg is extended behind you, and you fold forward over the front leg.
Happy Baby Pose (Ananda Balasana): This restorative pose can help to release tension in the hips and promote relaxation for better sleep. Lie on your back, bend your knees, and bring your feet up towards the ceiling. You then hold onto the outside edges of your feet and gently pull your knees towards your armpits.
Cow Face Pose (Gomukhasana): This pose can help to release tension in the shoulders and promote relaxation for better sleep. It’s a seated pose where you stack one knee on top of the other and bring the opposite arm up and over the shoulder, clasping the hands behind the back.
Shoulder Stand (Sarvangasana): This inversion pose can help to calm the mind and reduce tension in the body, promoting better sleep. Lie on your back, lift your legs and hips up towards the ceiling, and support your lower back with your hands.
Fish Pose (Matsyasana): This pose can help to release tension in the chest and promote relaxation for better sleep. Lie on your back, lift your chest and head up off the ground, and arch your spine. Your weight should be supported on your forearms and the crown of your head.
Supine Spinal Twist (Supta Matsyendrasana): This pose can help to release tension in the spine and promote relaxation for better sleep. Lie on your back, bend your knees, and twist your legs to one side while keeping your shoulders grounded on the floor.
Wide-Legged Forward Bend (Prasarita Padottanasana): This pose helps to stretch the hamstrings and calm the mind, reducing tension in the body and promoting better sleep. Stand with your legs wide apart and fold forward, bringing your hands to the ground or onto a block.
Cobra Pose (Bhujangasana): This pose helps to open up the chest and improve breathing, promoting relaxation and better sleep. Lie on your belly, place your hands next to your shoulders, and lift your chest and head up off the ground while keeping your elbows close to your body. I
Supported Shoulderstand (Salamba Sarvangasana): This inversion pose can help to calm the mind and reduce tension in the body, promoting better sleep. Lie on your back and lift your legs up towards the ceiling, using your hands to support your lower back.
Standing Half Forward Bend (Ardha Uttanasana): This pose can help to stretch the hamstrings and calm the mind, reducing tension in the body and promoting better sleep. Stand with your feet hip-distance apart, hinge forward at the hips, and bring your hands to rest on your shins or on the floor in front of you.
Low Lunge (Anjaneyasana): This pose helps to stretch the hip flexors and promote relaxation, which can aid in better sleep. Step one foot forward, bend the front knee and bring your hands to rest on the front thigh or on the floor on either side of the foot.
Camel Pose (Ustrasana): This pose can help to release tension in the chest and improve breathing, promoting relaxation and better sleep. Kneel on the ground, place your hands on your lower back, and arch your spine backwards while lifting your chest towards the ceiling.
Supine Bound Angle Pose (Supta Baddha Konasana): This restorative pose can help to calm the mind and reduce tension in the body, promoting better sleep. Lie on your back and bring the soles of your feet together while allowing your knees to fall open towards the ground.
Chair Pose (Utkatasana): This pose helps to strengthen the legs and promote better blood circulation, which can aid in better sleep. Stand with your feet together and bend your knees as if you are sitting on an imaginary chair while reaching your arms up towards the ceiling.
Easy Pose (Sukhasana): This seated pose helps to calm the mind and reduce tension in the body, promoting better sleep. Sit with your legs crossed and your spine erect, while resting your hands on your knees or thighs.
Warrior II Pose (Virabhadrasana II): This pose helps to strengthen the legs and improve blood circulation, promoting better sleep. One foot is placed forward while the other foot is turned slightly inward, with the arms extended out to the sides, parallel to the ground.
Mountain Pose (Tadasana): This pose helps to improve posture and promote relaxation, which can aid in better sleep. Stand tall with feet hip-width apart, arms at the sides, and shoulders relaxed.
Plow Pose (Halasana): This inversion pose can help to calm the mind and reduce tension in the body, promoting better sleep. Lie on the back and lift the legs overhead to bring the toes to the ground behind the head.
Garland Pose (Malasana): This pose helps to stretch the hips and promote relaxation, which can aid in better sleep. Squat down with the feet flat on the ground and the hands in prayer position at the heart centre.
Downward-Facing Dog Pose (Adho Mukha Svanasana): This pose helps to stretch the hamstrings and promote relaxation, which can aid in better sleep. Extend the arms and legs, pressing the hands and feet into the ground, and lifting the hips towards the ceiling to create an inverted V-shape with the body.
Warrior I Pose (Virabhadrasana I): This pose helps to strengthen the legs and improve blood circulation, promoting better sleep. Start in Mountain pose, step your left foot back and turn it out at a 45-degree angle, bend your right knee and lift your arms up overhead, and gaze forward. Hold, then switch sides.
Seated Twist Pose (Ardha Matsyendrasana): This pose can help to release tension in the spine and promote relaxation for better sleep. Sit with one leg crossed over the other, and the opposite hand on the knee. Twist and hold, looking over your shoulder. Repeat on the other side.
Supine Hero Pose (Supta Virasana): This pose can help to release tension in the hips and promote relaxation for better sleep. Start by sitting in Hero, then recline back onto the elbows, and forearms, and lie back on the floor with arms overhead.
Upward-Facing Dog Pose (Urdhva Mukha Svanasana): This pose helps to open up the chest and improve breathing, promoting relaxation and better sleep. From a prone position, the hands are placed on the ground beside the chest, and the upper body is lifted while keeping the legs and hips on the ground.
Extended Triangle Pose (Utthita Trikonasana): This pose helps to stretch the hamstrings and spine, promoting relaxation and better sleep. Stand with your legs apart and reach one arm down towards your foot while extending the other arm towards the ceiling.
Supported Reclining Twist Pose (Supta Matsyendrasana): This restorative pose can help to release tension in the spine and promote relaxation for better sleep. Lie on the back and twist the torso to one side while the knees are bent and stacked on top of each other.
Butterfly Pose (Baddha Konasana): This pose helps to stretch the inner thighs and hips, promoting relaxation for better sleep. It’s a seated pose where the soles of the feet are brought together and drawn towards the body while gently pressing the thighs towards the floor.
Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana): This pose helps to stretch the hamstrings and promote relaxation for better sleep. It’s a supine pose where one leg is extended while the other is held in the hand and drawn towards the chest.
Sphinx Pose (Salamba Bhujangasana): This pose helps to open up the chest and promote relaxation for better sleep. The forearms and elbows are used to lift the chest and upper body while the legs remain on the ground.
Reclining Butterfly Pose (Supta Baddha Konasana): This restorative pose helps to stretch the inner thighs and hips, promoting relaxation for better sleep. Lie on your back and bring the soles of your feet together, allowing your knees to fall outward.
Cow Face Pose (Gomukhasana): This pose helps to stretch the shoulders and promote relaxation for better sleep. It’s a seated pose that involves bringing one arm behind the back and the other overhead, then clasping the hands together.
Eagle Pose (Garudasana): This pose helps to release tension in the shoulders and promotes relaxation for better sleep. It’s a standing pose that involves crossing one leg over the other and then wrapping the opposite arm around each other, creating a twisted position.
Sat Kriya: This powerful Kundalini yoga practice helps to balance the energy in the body and calm the mind, promoting relaxation and better sleep. Begin by sitting on your heels with your hands on your knees. Inhale deeply and chant “Sat” as you pull your navel towards your spine, then exhale and chant “Nam” as you relax your belly.
Spinal Flex (Sufi Grind): This gentle twisting movement helps to release tension in the spine and promotes relaxation for better sleep. Sit cross-legged and place your hands on your knees. Inhale as you twist to the right, and exhale as you twist to the left.
Breath of Fire (Kapalabhati): This powerful breathing technique helps to awaken the energy in the body, clear the mind, and promote relaxation for better sleep. Sit cross-legged and begin to pump your belly in and out rapidly, using short exhales and passive inhales.
Nadi Shodhana (Alternate Nostril Breathing): This balancing breathing technique helps to calm the mind, reduce stress, and promote relaxation for better sleep. Begin by sitting in a comfortable position and using your right thumb to close your right nostril. Inhale through your left nostril, then use your ring finger to close your left nostril and exhale through your right nostril. Inhale through your right nostril, then use your thumb to close your right nostril and exhale through your left nostril. Repeat for several rounds, alternating nostrils.
Bhramari Pranayama (Bee Breath): This calming breathing technique helps to soothe the nervous system, reduce anxiety, and promote relaxation for better sleep. Begin by sitting in a comfortable position and placing your hands on your ears, with your index fingers on your forehead and your thumbs on your cheeks. Inhale deeply, then exhale while making a humming sound like a bee. Repeat for several rounds, focusing on the vibration and sound of the humming.

Next up, 50 ways for improving your sleep quality off your yoga mat.

50 Ways For Improving Your Sleep Quality Off Your Yoga Mat

Here are 50 ways to improve sleep off your yoga mat:

Stick to a consistent sleep schedule.
Avoid caffeine, nicotine, and alcohol close to bedtime.
Exercise regularly, but not right before bedtime.
Create a relaxing bedtime routine.
Keep the bedroom dark, cool, and quiet.
Use comfortable pillows and bedding.
Take a warm bath or shower before bedtime.
Avoid using electronic devices before bedtime.
Keep a worry journal to help clear your mind.
Try a white noise machine or fan for background noise.
Use blackout curtains or an eye mask to block out light.
Avoid eating large meals before bedtime.
Reduce fluid intake before bedtime to avoid waking up to use the bathroom.
Invest in a comfortable and supportive mattress.
Use a comfortable pillow to support your head and neck.
Practice relaxation techniques like deep breathing and meditation.
Listen to calming music or guided meditation.
Keep a comfortable room temperature.
Avoid napping during the day.
Avoid using the bedroom for activities other than sleep and sex.
Limit exposure to bright screens for several hours before bedtime.
Try aromatherapy with essential oils like lavender or chamomile.
Get plenty of natural light exposure during the day.
Try cognitive behavioural therapy for insomnia (CBT-I).
Get a massage to help relax your body.
Try progressive muscle relaxation techniques.
Use a comfortable and supportive pillow for neck and shoulder pain.
Sleep on your side to help reduce snoring and sleep apnea.
Elevate your legs to improve blood flow and reduce swelling.
Use a humidifier or dehumidifier to create a comfortable sleep environment.
Avoid drinking too much liquid before bedtime to prevent nighttime urination.
Practice good sleep hygiene habits like keeping a consistent sleep routine.
Limit caffeine intake during the day.
Create a comfortable sleep environment with good ventilation and air quality.
Reduce exposure to light in the evening to help regulate your sleep cycle.
Avoid stimulating activities before bedtime, like watching TV or playing video games.
Try natural sleep aids like valerian root.
Use comfortable and breathable sleepwear.
Keep a regular sleep schedule on weekends and holidays.
Reduce stress and anxiety with the Blue Bubble Relaxation.
Avoid stimulating conversations or debates before bedtime.
Try a weighted blanket to help promote relaxation.
Add running to your daily routine to improve sleep quality.
Avoid using sleeping pills unless prescribed by a doctor.
Limit exposure to bright lights before bedtime, like phone or computer screens.
Use comfortable and supportive earplugs to block out noise.
Try herbal teas like chamomile or lavender to promote relaxation.
Avoid large meals or spicy foods before bedtime.
Get plenty of natural light exposure during the day to help regulate sleep-wake cycles.
Avoid long naps during the day to prevent difficulty falling asleep at night.

Next up, is my conclusion.

George’s “Yoga For Sleep” Conclusion

In conclusion, there are various ways to improve the quality of your sleep. Incorporating yoga poses such as Child’s Pose, Legs-Up-The-Wall Pose, and Savasana into your bedtime routine can help promote relaxation and reduce stress.

Additionally, making lifestyle changes like limiting screen time before bed, creating a comfortable sleep environment, and establishing a consistent sleep schedule can also contribute to better sleep.

Remember, quality sleep is essential for overall health and well-being, so it’s important to prioritize and implement these tips for a good night’s rest.

Hey, if you liked this post, you might like the epic blog post I wrote recently called 21 Yoga Poses For Your Spine: 101 Ways To Improve Spinal Health. Looking after your spine is a close second to improving sleep quality.

And oh yes, I almost forgot…

My free Yoga Pose Directory has over 3000 yoga poses. So, if you want to find even more yoga poses to improve sleep quality, you know where to go.

If you like creating yoga class themes, you’ll want to look at my blog post 101 Perfect Poses For A Peak Pose-Themed Yoga Lesson Plan, and this one: The Power Of Love: Lessons From The Still-face Experiment.

And if you want to streamline your yoga lesson planning process, check out my online Yoga Genie Lesson Planner.

And while you’re here, you might as well get your hands on 37 of my free Yoga lesson plans.

Get Your Yogic Hands On 37 Of My Free Yoga Lesson Plans

Below are 37 free downloadable yoga lesson plans that I’ve created for my own yoga classes using the Online Yoga Genie Lesson Planner. Feel free to use them for your own yoga classes, or as inspiration to come up with your own yoga class themes.

Become A Peaceful Warrior Yoga Lesson Plan

Caterpillar To Butterfly Yoga Lesson Plan

How Heavy Is This Glass Of Water Yoga Lesson Plan

Surrender To Slowness Yoga Lesson Plan

You Don’t Need Permission To Shine: Just Show Up, Shine & Be Yourself

Abiciously Delicious Core Yoga Lesson Plan

Chair Yoga Lesson Plan I

Chair Yoga Lesson Plan II

Chair Yoga For Seniors Lesson Plan

Dolphin Yoga Lesson Plan

Sun Moon Yoga Lesson Plan

Sun Salutations Chair Yoga Lesson Plan

Sun Salutations A Yoga Lesson Plan

Sun Salutations B Yoga Lesson Plan

Sun Salutations C Yoga Lesson Plan

Camel Peak Pose Yoga Lesson Plan

Downward Facing Dog Pose Variations Lesson Plan

Plank Peak Pose Yoga Lesson Plan

Revolved Poses Yoga Lesson Plan

Twists-Themed Yoga Lesson Plan: 41 Twist Poses To Whip Your Student’s Cores Into Shape

Valentines Yoga Lesson Plan

Yoga for Cyclists Lesson Plan

Yoga for Swimmers Lesson Plan

Yoga For Seniors Lesson Plan

Hatha Yoga Lesson Plan

Kundalini Yoga Lesson Plan

Pregnancy Yoga Lesson Plan

Yoga Therapy: Arthritic Spine Yoga Lesson Plan

Yoga Therapy: Asthma Yoga Lesson Plan

Yoga Therapy: Hips Yoga Lesson Plan

Yoga Therapy: Opening Upper Back, Neck & Shoulders Yoga Lesson Plan

Yoga Therapy: Restorative Yoga Lesson Plan

Yoga Therapy: Soothe Sciatica Yoga Lesson Plan

Yoga Therapy: Varicose Veins Yoga Lesson Plan

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Yoga For Sleep: 50 Yoga Poses for Improving Sleep Quality