Get access to everything we publish when you sign up for Outside+.
If you’re struggling to fall asleep, put down the melatonin and unroll your mat instead. A soothing 15-minute yoga practice can help your body wind down—as well as help you set anxieties and worries aside. So, the next time you find yourself tossing and turning, try one of these 15-minute yoga for sleep practices. You’ll find yourself yawning in no time.
Looking for a stretching-specific yoga practice? Check out these 15-minute yoga stretch videos.
A 15-minute yoga practice to release tension
Looking for a practice that will help you leave the stress of the day behind? Try this 15-minute evening practice with Yoga with Kassandra. You’ll move through these poses slowly, giving yourself and your body time to wind down and sink into the postures. Through poses like Matsyasana (Fish Pose), Marjaryasana (Cat Pose) and Bitilasana (Cow Pose)–in addition to many forward folds—your body will finally feel at ease.
A practice for a night of deep sleep
Find yourself constantly waking up in the middle of the night? This gentle yoga practice is designed to promote a night of deep sleep. In this practice, Yoga with Bird leads you through calming motions and poses that will allow you to melt into your sheets with ease. With side body stretches and seated yoga poses, the soreness and anxiety present in your body—and your mind—will slowly disappear.
See also: 15 Yoga Poses to Help Your Sleep Better
A 15-minute flow to stretch your chest and back before bed
If your upper body is feeling particularly stiff, you know how hard it can be to get comfortable in bed. Instead of letting it affect you and your sleep, try this 15-minute yoga sleep practice with SarahBethYoga. This practice is full of gentle twists, taking tension away from your spine and upper body. Designed specifically to stretch your chest and back, this practice will feel like a soothing massage.
A soothing practice you can do in bed
In this practice, your final minutes in Savasana (Corpse Pose) can lead right into your night of sleep—literally. These yoga stretches will allow you to prepare for bed both mentally and physically. In this practice from YOGA UPLOAD with Maris Aylward, you’ll move through twists, gentle forward folds and deep breaths. All of your tension and stress will drift away in just 15 minutes. This is also a great practice to try if you keep waking up in the middle of the night—no out-of-bed trips required.
A restorative practice with props
If you’re looking for a practice with only a few poses to sink into, try this 15-minute restorative practice from Caren Baginski. With just three poses in this gentle practice, you’ll be able to fully engage with this flow—moving slowly in and out of each of these poses. This sequence is a great option if you’re searching for a practice that integrates props. For this flow, it’s recommended that you have three blankets, a bolster and an eye pillow (optional).