Yoga for good sleep: 5-minute yoga flow to keep your sleep issues at bay

In today's fast-paced and stressful world, many people struggle with falling asleep or staying asleep throughout the night. However, practicing yoga every day can change the situation. This International Yoga Day, try these yoga poses to improve your sleep cycle.
International Yoga Day is celebrated every year on June 21. Image courtesy: Adobe Stock
Aayushi Gupta Updated: 21 Jun 2023, 12:14 pm IST
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Are you tired of tossing and turning in bed at night and waking up feeling groggy every day? It’s time to consider a holistic approach to improve your sleep cycle. In the chaos of our modern lives, finding tranquility and restful slumber can seem elusive. But what if there was a time-tested practice that could help you get better sleep and waking up refreshed? Enter yoga, a centuries-old discipline that not only strengthens the body and mind but also holds the power to transform your sleep patterns. Let’s get to know some poses of yoga for good sleep!

From relaxation techniques, calming breathing, stress reduction and gentle stretches to enhanced mindfulness, yoga presents a comprehensive approach to addressing sleep difficulties, paving the way for a blissful night’s sleep.

Yoga poses to improve sleep

On International Yoga Day 2023, certified yoga trainer Swati Kain has shared some best yoga poses to improve sleep quality:

1. Paschimottanasana (Seated Forward Bend)

Paschimottanasana is a gentle forward bend that stretches the entire back of the body, promoting relaxation and relieving tension.

How to do it:

To perform this pose, sit on the floor with your legs extended in front of you. Slowly bend forward from the hips, reaching your hands toward your feet. Keep your spine long and avoid rounding your back. As you fold forward, focus on deep breathing and allow your body to release any stress or anxiety. This pose helps to calm the nervous system and prepare your body for a peaceful sleep.

2. Baddha Konasana (Cobbler’s Pose)

Baddha Konasana is a pose that opens up the hips and groin area, releasing tension and promoting relaxation.

How to do it:

Start by sitting on the floor with your legs extended in front of you. Bend your knees and bring the soles of your feet together, allowing your knees to drop out to the sides. Hold your feet or ankles with your hands and gently press your elbows against your inner thighs. Sit tall and breathe deeply, feeling the stretch in your hips. Baddha Konasana helps to reduce fatigue and calm the mind, preparing you for a restful sleep.

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Also read: Shoo away stress from your life with these relaxation tips

3. Ustrasana (Camel Pose)

Ustrasana is a backbend that opens up the chest and heart, relieving stress and tension stored in the upper body.

How to do it:

Kneel on the floor with your knees hip-width apart. Place your hands on your lower back, fingers pointing down. Inhale deeply, lift your chest, and arch your back, gently leaning back and reaching for your heels with your hands. Keep your neck relaxed and gaze upward. Breathe deeply into your chest, feeling the stretch in the front of your body. Ustrasana helps to reduce anxiety and quiet the mind, making it easier to unwind and fall asleep.

Camel pose has multiple health benefits. Image courtesy: Adobe Stock

4. Setu bandha sarvangasana (Bridge Pose)

Setu Bandha Sarvangasana is a gentle inversion that stretches the spine, opens up the chest, and promotes relaxation.

How to do it:

Lie on your back with your knees bent and feet hip-width apart. Place your arms by your sides, palms facing down. Inhale deeply and lift your hips off the floor, coming into a bridge position. Keep your thighs parallel and interlace your fingers beneath your body, pressing your arms into the ground. Breathe deeply and feel the stretch in your spine and chest. Bridge pose helps to alleviate stress and tension in the body, preparing you for a night of restorative sleep.

5. Supra Matsyendrasana (Spinal Twist)

Supra Matsyendrasana is a gentle seated twist that releases tension in the spine and improves circulation.

How to do it:

Sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the outside of your left knee. Place your left elbow on the outside of your right knee and gently twist to the right, looking over your right shoulder. Breathe deeply and feel the twist in your spine. After a few breaths, switch sides and repeat on the other side. Supra Matsyendrasana helps to calm the nervous system, improving the sleep cycle.

Watch the Yoga for Good Sleep flow for your wellness!


Getting a good night’s sleep is essential for overall health and well-being. So, if you are struggling to sleep every night, practice these yoga poses. They will naturally calm the mind and relax the body, setting the stage for a restful sleep. Moreover, yoga can also promote physical strength and flexibility.

Aayushi Gupta

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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