3 Top Yoga Poses That Help You Sleep Stress Free

Today, I share with you my favorite 3 yoga poses that help you sleep.

Having been a personal trainer in the past, I noticed many of my clients were either coming tired or unmotivated to do their workout.

Knowing the benefits of yoga, which I have practiced for over 15 years, I came to learn that there are three poses that lead to a deeply relaxed state, ultimately helping me nod off.

I shared my top three yoga poses with my clients frequently. Have to say not all of them used the poses to gain rest to be ready for their workout.

But the ones who did felt pretty rejuvenated and were able to follow through with whatever exercise I threw at them. There were the odd ones who didn’t gain any benefit. But the majority of them did.

Why is yoga good for you?

Aside from gaining body benefits, you will also increase mental health benefits. These unique benefits could come in the form of relieving stress, removing pain, and even helping you get a deeper sleep.

Yoga also helps to improve our mood. When a person is practicing yoga, they are also learning to quieten down the constant negative mind chatter.

When you calm down constant negative mind chatter you learn to conquer your inner critical voice for sleep.

This is something most of us experience from time to time, but the nice thing is our mood gets a lift, leaving us happier and more satisfied with everyday life.

Another great thing about yoga is that it is such a calm, gentle exercise, it lowers our risk of injury. Unlike other cardio exercises such as running or fast-paced cardio machines where you are moving at rapid speed with forced movements, yoga is slow-paced with balanced movements.

Yoga helps to unite your body and mind. What this means is your mind is very hyper-aware and hyper-focused on the movement that your body is making. Both the body and mind work together to help you create a successful pose.

Of course, one of the many great benefits of yoga is losing weight or reshaping your body.

Now I will let you know about my favorite poses which promote sleep. If you are looking at getting a yoga workout before sleep then check out the post on the yoga burn challenge.

Locust Pose

For this pose, you may want to use a folded blanket to pad below your pelvis and ribs. You start off by lying on your belly with your arms running alongside your torso. Your palms need to be facing up; your head should be resting on the floor. Turn your toes towards each other slightly rotating your thighs inwards.

As you exhale, lift your head, upper torso, arms, and legs away from the floor. As you do this, you’ll notice that you’re resting on your lower ribs, belly, and front pelvis. Make sure your buttocks stay firm throughout the exercise. At all times, keep your toes turned towards each other.

Gaze forward but slightly upward, be careful not to stick your chin forward or crunch your neck. Hold this pose for 30 to 45 seconds while breathing softly.


  • Strengthens core and back muscles
  • Lengthens the spine
  • Open the chest
  • Tones your butt and hamstrings
  • Massages abdominal organs
  • Improve digestion
  • Promotes calmness
  • Improve focus
  • Release Anxiety

Child Pose

For this pose, you may want to pad the tops of your feet with a blanket. You will need to begin on your hands and knees. As you begin spreading your knees apart, make sure your big toes are touching. Gently relax your buttocks on your heels. If at any time you feel your hips are tight, keep your knees and thighs together.

Move into a sitting up position, as you begin this lengthen your spine through the crown of your head. As you exhale, begin to bow forward where your torso is draped between your thighs. At this time, your heart and chest should be resting on top of your thighs. Gently allow your forehead to come to the floor.

Keep your arms along with your palms facing up. If you want a more profound relaxation, bring your arms to rest alongside your thighs with your palms still facing up. Once you’ve done this completely relax your elbows.

Keep your gaze drawn inward and close your eyes. Gently hold this pose for 30 seconds while breathing softly.


  • Induces relaxation
  • Reduces fatigue
  • Releases stress
  • Stretches hips, thighs, and ankles
  • Soothes the brain
  • Relieves back and neck pain

Legs up the Wall Pose

This pose is straightforward. You start by setting up space around the wall where your comfortable as well feel safe. Next, bring your hips up close to the wall, then start walking your feet up the wall until your body is in an L-shaped position.

If you need, you can make more adjustments to ensure you gain the most benefit out of this pose. This adjustment can be made by placing a pillow under your head, or you can let your arms gently rest on your belly or out to the site.

At all times, remain focused on breathing. Do your bests to maintain this pose for at least 2 to 5 minutes to gain the most favorable outcome of the pose.


Now that you have learned about yoga poses that help you sleep, try practicing them every evening close to your bedtime.

Eventually, what you will want to do is increase the time for each pose. The longer you hold the pose, the more relaxed you will become, the better sleep you’ll get. Getting a good night’s sleep prepares you for the next day.

When you’re fully prepared, stress is often met with a relaxed state of mind. By relieving stress with a relaxed state of mind, you can focus your attention on where it needs to be the most. What I find works best with yoga is natural sleep remedies

Share in comments below which yoga pose you feel will work best for you. 

14 thoughts on “3 Top Yoga Poses That Help You Sleep Stress Free”

  1. Hi Jagi,
    Thank you so much for the great information. I do yoga a few times a week but it’s in the morning and I don’t do any of theses poses. I never really thought that it would be able to help me to sleep but it makes a ton of sense because it’s so good at relaxing the body and relieving stress. Can’t believe I never thought to try it. The legs up the wall pose looks really interesting and one that I’ve never tried! I think I’m going to try that one tonight before bed and see how it goes! Thanks so much for the great information:)

    • Please do give them a try. Let me know how it goes.

  2. I am really glad I came across this post. Honestly, on most nights, I find it difficult sleeping. This has gotten me concerned. I am really going to give these yoga poses a try. This should hopefully improve my sleep. Thanks for sharing such an informative article. I am definitely sharing this with some work colleagues.

    • Hope you find success with these poses, if not I have other blog posts which may help. Feel free to have a look around.

  3. I have never heard of yoga poses to do to help with sleep! I was excited to try each one and found that I am not a limber as I used to be. When doing the locus pose, I discovered that I am not able to lift my midsection as high as the video example. Is this something to work towards? In other words, if I keep at it, will I eventually be able to raise my midsection at a higher angle? 

    Also, when doing the “legs on the wall pose” my lower back was arching ( and hurting), and my buttocks were not able to touch on the ground. Is this because I am short, or should I not be so close to the wall.  

    I am anxious to start implementing these poses to improve my blood circulation as well as to relieve stress. Thank you for these great suggestions!

    • There are modified versions, you do not need to lift as high or be as close to the wall, just wherever your comfort level is.  Thanks for stopping by.

  4. I find sleeping is hard for at at night. I have DDD (degenerative disc disease) and so I toss and turn hoping I can get comfortable enough to sleep. I will most deffianly try these yoga poses and see if it helps! Thank you so much for this I really hope it helps. I will recommend to others at therapy!

    • They are gentle exercises which help to give the body a good stretch. I also have cervical spinal issues. Have had surgery twice. Each time yoga has helped me bounce back. 

  5. Hi! Thank you for these 3 great poses. I particularly like the L-shaped position. I know this pose is excellent for improving blood circulation. But I didn’t know it alleviates headaches and helps to relive lower back pain. This later benefit will be a game changer for me these days. Good I came across your post.

    • Glad you enjoyed the post. Wishing you much success with yoga. 

  6. This is suuch a good read. Not just for people who are ha ing sleep problems but yoga is very good in the health as general. My husband introduce me to yoga since he is a yoga practitioner. So I have been doing yoga for a while also. I love the child pose and the locust pose because it’s good for my back. Locust pose is good for back problems and is very effective on me for back pain relief.

    • I enjoy the locust pose as well. Back problems are prevalent among people who have cervical spinal issues. I feel this post has taught me how to relax. 

  7. Yoga is such a popular thing for overall health mental and physical.  The stretching I find really helps my back.  I stretch everyday before I go to work. It helps me feel less tight and more relaxed to start my day.

    I like the videos that you have to give a demonstration of how to do the move properly. For me personally the locust pose is just to hard on my back.  The other two are good though. Great post.

    • Yes, I enjoy yoga as well. It’s definitely relaxing both morning and night. Great way to start and end the day. 


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