5 Yoga Poses for Sleep – How to Fall Asleep in 10 Seconds

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Yoga is a great way to relax and destress, but it can also be used for sleep. There are certain poses that are particularly helpful when it comes time to fall asleep. Here are five yoga poses that help promote healthy sleep!

Forward Fold

Forward Fold

The forward fold is a great way to decompress and stretch out your body and mind. Start with your legs straight, then bend them and walk your feet back until they’re directly behind you. Bend over and rest on the floor; if it’s too hard, try resting on something lower than the floor (a chair or couch), or modify by bending your knees slightly so that your hamstrings are not as tight. Hold for as long as feels comfortable, then slowly walk into a standing position again.

Legs Up the Wall

Legs Up the Wall Pose (Viparita Karani)

How to do it: Lie on your back and bring both legs up the wall so that they’re perpendicular to you. Let your arms fall by your sides and relax completely.

  • [Benefits](https://www.webmd.com/sleep-disorders/excessive-daytime-sleepiness/guide/what-are-the-benefits-of-legs-up)) of this pose:
  • [How long should I stay in this posture?](https://bengreenfieldfitness.com/article/yoga/)

Reclining Bound Angle

The reclining bound angle pose is an excellent pose to get into before bed. It’s similar to the reclining hero or happy baby pose, but with one leg bent and resting on the floor. This allows for your lower back to rest on the floor as well, which helps relax you.

To start this pose, lie down on your back with both legs outstretched in front of you and toes pointed straight up towards the ceiling. Inhale, lift your chest and arms up so that they are parallel with each other (as if you were doing a pushup). Exhale and lower yourself back down onto the mat so that all four limbs are lying flat on the ground, keeping both knees bent at 90 degree angles for balance if needed. Keep feet together or apart depending where it feels most comfortable for you!

Reclining Twist

Reclining Twist

To do this pose, lie down on your right side and take a deep breath. Then pull your right knee toward your chest, leaving the left leg extended. As you inhale, extend the right arm straight out to meet with that knee, then lower it behind you as you exhale. Repeat this movement several times until fatigue sets in or until you feel completely relaxed.

Corpse Pose

Corpse pose is the final pose of a yoga session. It’s also one of the most relaxing poses you can do, making it perfect for winding down before bed.

To get into this pose, lie on your back with your arms by your sides, palms facing up. Take deep breaths and allow yourself to relax as you begin to feel more at ease with each breath.


You can fall asleep in 10 seconds. It’s really true.

If you’re one of the millions of Americans who struggle to sleep, or if you just want to get more restful sleep on the regular, try these poses before bedtime. They will help relax your body and mind so that when it comes time for bedtime, rest is inevitable.


Yoga is a great way to relax and unwind. It can help you sleep better and feel more energized during the day. You don’t have to be an expert yogi either, just follow these simple steps and enjoy the benefits!