Gentle yoga poses before bed can significantly improve sleep quality by reducing stress, alleviating physical tension, and calming the nervous system. Research and expert recommendations consistently highlight specific poses that prepare the body for rest, with many requiring minimal space or equipment—some can even be performed in bed. The most frequently cited effective poses include Child’s Pose (Balasana), Legs-Up-The-Wall (Viparita Karani), Butterfly Pose (Baddha Konasana), Supine Twist, and Happy Baby Pose, each targeting different areas of tension while promoting relaxation through controlled breathing.

Key findings from the sources reveal:

• Child’s Pose is universally recommended across 6 sources for its ability to relieve stress and fatigue while calming the mind ^{[1][7][8][9][10]}.
• Legs-Up-The-Wall appears in 5 sources as a top pose for reducing insomnia and improving circulation, often suggested for 5–10 minutes before sleep ^{[1][5][6][7][9]}.
• Butterfly Pose (Reclined or Seated) is noted in 4 sources for its comfort and effectiveness in opening the hips and relieving lower back tension, with some individuals even sleeping in this position ^{[1][4][6][10]}.
• Supine Twist and Happy Baby Pose are each recommended in 4 sources for releasing spinal tension and promoting deep relaxation ^[5][6][7][9].
• Breath synchronization with movement is emphasized as critical to maximizing the sleep-inducing benefits of these poses ^[1][2].

Best Yoga Poses for Sleep: Evidence-Based Recommendations

Foundational Poses for Immediate Relaxation

The most accessible and widely endorsed poses for sleep focus on gentle stretching, spinal decompression, and stress relief. These require no prior yoga experience and can be adapted to individual comfort levels. Child’s Pose and Legs-Up-The-Wall stand out as the two most consistently recommended across all sources, with specific instructions for optimal practice.

Child’s Pose (Balasana) is described as a "restorative posture" that stretches the hips, thighs, and ankles while reducing mental fatigue. Instructions vary slightly but generally involve:

• Kneeling on the floor or bed with knees hip-width apart or wider ^[1].
• Sinking the hips back toward the heels and extending the arms forward or resting them alongside the body ^[7].
• Holding the pose for 1–3 minutes while taking slow, deep breaths to activate the parasympathetic nervous system ^[8].
• Modifications include placing a pillow under the chest or forehead for added support, or widening the knees to accommodate belly comfort ^[9].

Legs-Up-The-Wall (Viparita Karani) is praised for its ability to reverse blood flow, reduce swelling in the legs, and quiet the mind. Key details include:

• Positioning the hips as close to the wall as possible while extending the legs vertically, either on the floor or in bed ^[5].
• Holding for 5–15 minutes, with 10 minutes being the most commonly suggested duration for sleep preparation ^[1][6].
• Using a folded blanket or pillow under the hips for support if hamstring tightness is an issue ^[7].
• Avoiding this pose if experiencing severe glaucoma or during menstruation (as noted in one source) ^[9].

Both poses are highlighted for their immediate calming effects, with users reporting faster sleep onset when practiced nightly ^[2][8].

Targeted Poses for Common Sleep Disruptors

Certain poses address specific issues that interfere with sleep, such as lower back pain, hip tension, or digestive discomfort. The following poses are frequently paired with explanations of their physiological benefits:

• Seated Butterfly involves bringing the soles of the feet together and gently flapping the knees to release hip tension ^[1].
• Reclined Butterfly (Supta Baddha Konasana) is recommended for bedtime, with props like pillows under the knees or thighs to support relaxation for 3–5 minutes ^[6][10].
• Benefits include improved digestion (when practiced after meals) and relief from sciatic pain ^[10].
• A Reddit user shared that they’ve slept in this position since childhood due to its comfort ^[4].

• Release tension in the spine and lower back by twisting the legs to one side while keeping the shoulders grounded ^[5][6].
• Stimulate digestion and detoxification, making it ideal for evening practice ^[9].
• Recommendations include holding for 1–2 minutes per side with knees bent or straight, depending on flexibility ^[7].

• Lie on the back, grab the outsides of the feet, and rock gently side to side to massage the spine ^[1].
• Focus on deep belly breathing to enhance the pose’s stress-relieving effects ^[6].
• Hold for 1–3 minutes, using straps or towels around the feet if reaching is difficult ^[7].

• Stretching the chest and spine while calming the brain ^[7].
• Relieving mild depression and fatigue when held for 30 seconds to 1 minute with controlled breathing ^[6].
• Being adaptable with a block or pillow under the sacrum for supported relaxation ^[8].

These poses are particularly valuable for individuals with sedentary lifestyles or desk jobs, as they counteract the effects of prolonged sitting ^[2][10].