Published October 30, 2025 04:59AM
Research Proves That Yoga Leads to Better Sleep. These 5 Flows Help You Rest Easy.
Deeper breaths, better rest.
Indian female in comfortable pajamas meditating on a bed with a soft light lamp in the background, indoors. She is performing a relaxation technique as part of her bedtime routine. (Photo: Getty Images | AzmanL)
Sleep is essential—and it turns out that practicing yoga for sleep is, too. According to a new study, research supports what you’ve probably guessed mid-Savasana: regularly practicing yoga may improve sleep quality and duration. You should take note of this because all of the mindfulness in the world can’t replace a good night’s sleep. In addition to allowing our brains and bodies to function properly, sleep can help decrease symptoms of depression and anxiety.
Although any style of yoga with an emphasis on slowing the breath can support your sleepmaxxing goals, there are a handful of poses and practice types that are specifically designed to wind the body and mind down. Should you need some inspiration or straight-up instruction, the following sequences and shapes are custom designed to promote rest. Simply choose one and settle in. After all, sleep should be simple.
5 Yoga for Sleep Practices to Improve Your Rest
Trade your late-night social scrolling for a pre-dream practice.
1. 5 Restorative Poses That Make Us Want to Go Lie Down
Rest is revolutionary in contemporary times. These restorative poses help you prepare your vessel for the most potent reset possible. Yoga teacher Tamika Caston-Miller strives to make her at-home restorative sessions extra cozy with plush props (aka all of the pillows you own). Opt to practice your poses on your mat, on your couch, or in bed. Dreamland awaits!
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2. 20-Minute Yin Yoga Practice in Bed
The best place to practice yoga for sleep? In bed, of course. Yoga With Kassandra’s yin practice consists of only five simple poses with extended holds, inviting you to relax, unwind, and crawl directly under the covers post-Savasana. Note: Your pillows double as props, so slide them under limbs or low back for comfort and support.
3. 14 Best Yoga Poses for Sleep
Sometimes settling your body and brain is as simple as a single, well-selected yoga pose. These 15 yoga poses—including inversions, forward bends, and reclined shapes—invite you to relax through breath and ease. Rather than volleying among all the postures, choose a single pose or two and hang out for as long as you’d like—or until sleep descends.
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4. 15-Minute Yoga Practice to Relax Your Entire Body
For a bedtime flow that centers your intuition, a somatic yoga practice may be the best choice for you. Guided by yoga teacher Devi Daly, this 15-minute sequence encourages you to focus on how things feel rather than how they look. The unhurried nature of this approach, along with heightened internal awareness, make it a reliable option for an evening calm down.
5. 6 Restorative Poses to Try (in Bed)
Tossing and turning? Hit pause on your mental ruminating, fight the urge to reach for your phone, and try these poses from yoga teacher Sara Clark instead. In addition to your pillows, the most important accompaniment here is your own slow and steady breath. Tune into your inhales and exhales rather than your racing thoughts.
