If you’ve ever found yourself lying in bed unable to sleep, you probably know how frustrating it can be. When our bodies need rest, it can be maddening when sleep doesn’t come, and we end up staring at the ceiling or tossing and turning. In some cases, this can be insomnia, something that we should consult a doctor about if it persists or begins to affect daily life.
But if it happens occasionally, there are a few things we can do. Common approaches include drinking a glass of warm milk or making ourselves a relaxing tea, like chamomile or lavender. But as the title of this article suggests, there’s another thing we can try: yoga.
Can yoga help us sleep better?
The short answer is yes. Yoga can actually help us to feel more relaxed before bed and may support better sleep. As we’ve explained in previous posts, its combination of slow movements and deep breathing can promote a state of tranquility, easing the mind and relaxing the body. There’s also scientific evidence suggesting that yoga may improve sleep quality.
According to a 2020 review of 19 studies, yoga may help improve sleep quality in women with sleep problems. More recently, a 2026 systematic review published in BMJ Evidence-Based Medicine found that yoga may improve sleep efficiency by nearly 15% and likely increase total sleep time.
What are the best yoga poses for sleep?
While practicing yoga in general can help us relax, there are also some poses or asanas that can be practiced at home before going to sleep. Here are the ones we recommend at Prana Yoga Studio:
- Virasana or Hero Pose. A traditional kneeling seated pose used for meditation and as a resting exercise that can help us unwind.
- Balasana or Child’s Pose. This resting asana gently stretches our muscles while releasing tension in the lower back, helping to calm the nervous system.
- Viparita Karani or Legs-Up-the-Wall Pose. A gentle and restorative pose that improves circulation and relieves tired legs while also reducing stress and anxiety by promoting relaxation.
- Apanasana or Knees-to-Chest Pose. This restorative pose reduces stiffness in the lower back and encourages deep breathing to calm the mind.
- Savasana or Corpse Pose. The ultimate yoga pose for deep relaxation, this helps us let go of tension by staying still and focusing on our breathing.
Practice with Prana Yoga Studio
Our evening classes can be the perfect way to unwind and decompress after a long day and, as research suggests, may also support better sleep. Come and enjoy the calm and welcoming environment of our studio, with all the equipment you need at no extra cost, guided by our experienced teachers.
Ready to experience yoga and feel better? Join us at Prana Yoga Studio in Imperial Valley!
Sources:
Wang WL, Chen KH, Pan YC, Yang SN, Chan YY. The effect of yoga on sleep quality and insomnia in women with sleep problems: a systematic review and meta-analysis. BMC Psychiatry. 2020 May 1;20(1):195. doi: 10.1186/s12888-020-02566-4. PMID: 32357858; PMCID: PMC7193366.
Bu Z, Liu F, Shahjalal M, et al. Effects of various exercise interventions in insomnia patients: a systematic review and network meta-analysis. BMJ Evidence-Based Medicine 2026;31:102-113.