The Best Yoga Poses for Insomnia

Suffering from insomnia? You’re not alone. In this article, we’ll explore the best yoga poses to help relax your mind and body, so you can finally get a good night’s sleep. Unlock the power of yoga to end your battle with insomnia and get the rest you need.

Quick facts: Best Yoga Poses For Insomnia

  • ✅ Certain yoga poses may help to reduce stress and anxiety, which can in turn help improve sleep quality (Harvard Health Publishing).
  • ✅ A 2016 study found that a regular yoga practice can reduce the symptoms of insomnia (Journal of Alternative and Complementary Medicine).
  • ✅ According to a 2018 review, yoga poses such as the child’s pose and corpse pose can reduce levels of cortisol, a hormone associated with stress and insomnia (Advances in Mind-Body Medicine).
  • ✅ A systematic review of 22 studies revealed that yoga can reduce sleep latency, duration of nighttime awakenings and daytime sleepiness (Frontiers in Human Neuroscience).
  • ✅ Research suggests that yoga poses such as the bridge pose, triangle pose and locust pose can help stimulate the production of melatonin, a hormone that helps regulate the sleep-wake cycle (Journal of Physiological Anthropology).

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Yoga can be a wonderful tool to help you cope with insomnia. While the stress relief and relaxation that comes from yoga can be calming in itself, certain postures are especially great for promoting healthy sleep patterns. From calming breathing exercises to restorative poses, these simple yoga poses are an excellent way of getting your body and mind ready for a good night’s sleep.

Before beginning any new exercise routine, make sure to talk to your doctor about it first. Additionally, make sure to listen to your body and take breaks as needed during your practice.

Corpse Pose

Corpse pose or Savasana is a relaxation pose that can help to reduce stress, tension and insomnia. This pose helps to relax the body and mind while calming the nervous system. Corpse pose is an excellent way to end any yoga session, allowing the body to relax and rejuvenate.

Let’s explore more about corpse pose and why it is beneficial for those who suffer from insomnia:


Corpse Pose, or Savasana, is one of the most beloved and beneficial poses in yoga and is considered the foundation of all relaxation practices. This pose encourages a deep relaxation in both body and mind while also improving circulation. Regularly practicing Corpse Pose helps to reduce stress, improve sleep quality, and even boost immunity.

It’s helpful for those with insomnia or other issues related to stress as it helps regulate hormones that are associated with stress. Additionally, Corpse Pose can help with

  • regulating blood pressure,
  • reducing fatigue and tension,
  • decreasing headaches,
  • relieving mild depression and anxiety,
  • calming the nervous system, and
  • increasing mental clarity.

How to do it

Corpse Pose – also known as Savasana – is a restorative yoga pose that can help promote relaxation, reduce stress, and improve quality of sleep.

To get into the pose, start by lying down flat on your back with your feet slightly apart and your arms extended out to the sides, palms facing up. Close your eyes and relax every muscle in your body from head to toe. Allow yourself to sink into the floor and become still and quiet. Stay in this position for 3-5 minutes, or longer if you wish. Remember to focus on your breath, allowing it to be relaxed and consistent throughout the entire time you are in this position. When you are done with the pose, slowly and gently open your eyes before pushing yourself up off the ground into a seated position.

Corpse Pose is one of the most effective yoga poses for calming both mind and body before sleep as it helps ease tension from everyday stressors as well as promotes improved mental clarity during waking hours.

Legs-Up-the-Wall Pose

Legs-up-the-Wall Pose is an effective restorative yoga posture that can help alleviate insomnia. It’s simple but effective action of loosening restricted blood flow around the lower body and calming the parasympathetic nervous system allows for the body to relax and the brain to stop its overactive worrying.

Let’s look into how to do this pose and its benefits for those suffering from insomnia:


Legs-Up-the-Wall Pose, also known as Viparita Karani in Sanskrit, is an incredibly calming yoga posture typically done towards the end of a yoga practice. This restorative pose helps to relax the body and mind and can be used to manage insomnia.

When practicing Legs-Up-the-Wall, you begin by lying on your side with your hips next to a wall and then gently rolling onto your back with your legs perpendicular to the wall. The legs are then slowly raised up against the wall until they create a 90 degree angle from the hips all the way up to toes. This pose can be held anywhere from 5 – 20 minutes, depending on your comfort level.

Practicing this pose regularly has plenty of benefits that can help improve sleep quality such as:

  • Reducing tension in the lower limbs
  • Relieving stress and anxiety
  • Increasing circulation so that more oxygen reaches around the body aiding in better relaxation.
  • Calming an erratic heartbeat which may be beneficial for those struggling with circulatory issues or palpitations during sleep time.

How to do it

Legs-up-the-wall pose is an effective yoga pose for relieving insomnia. To do this pose, start by sitting close to a wall with your left hip touching the wall and your legs extended out in front of you. Next, swing your legs up and around so that your lower back and hips are resting against the wall. Your legs should be at a 90-degree angle, with your toes pointing towards the sky. Once your legs are up, press your palms firmly against the wall or floor behind you and plant your feet into the ground.

Remain in this position for 5 to 10 minutes or as long as it makes you feel comfortable and relaxed. As you lie there, focus on deep breathing techniques to help reduce stress and improve sleep quality. This calming yoga pose helps to relieve tiredness by reversing circulation through gravity’s effect on the body’s blood flow.

Supported Bridge Pose

Supported Bridge Pose is a yoga pose that can help relieve insomnia and other sleep issues. It is a gentle backbend that helps to open the chest and hips, which can reduce stress and improve circulation. This pose also helps to stimulate the parasympathetic nervous system, which helps the body to relax and enter a more restful state.


Supported Bridge Pose is a great yoga pose for people suffering from insomnia as it helps to relax the mind, reduce stress and tension, reduce lower back pain, and improve digestion. The pose also helps to stretch the glutes, hamstrings and hip flexors. It can be done either supported or unsupported and can be modified by placing a block underneath the shoulders and hips in order to deepen the stretch.

Supported Bridge Pose not only promotes relaxation but can also ease feelings of restlessness, which is very important for those who have difficulty sleeping. In addition, this pose aids in circulation of oxygen-rich blood throughout the body which helps to restore balance and harmony within.

In conclusion, Supported Bridge Pose is an effective yoga pose that helps to address insomnia by promoting relaxation, reducing stress levels and improving digestion.

How to do it

Supported Bridge Pose is a great yoga pose to help reduce the effects of insomnia. It’s a restorative posture that helps to relax and open up the chest, shoulders, and back.

To perform this pose, start by lying on your back with your knees bent and feet flat on the floor about hips-width distance apart. Place a bolster or blanket underneath your waist for support. Then take hold of either side of the bolster or blanket with both hands, ensuring it’s firmly in place. Take a deep breath and as you exhale slowly lift your hips off the floor and towards the sky, using the bolster or blanket to support you as you do so. Aim for your chest to be open towards the ceiling; if it feels uncomfortable in any way adjust accordingly until it does not cause strain. Hold this position for 5 minutes whilst focusing on deep breaths before slowly releasing and returning to relaxation position on your back.

Reclining Bound Angle Pose

Reclining Bound Angle Pose (Supta Baddha Konasana) is one of the most beneficial yoga poses for those who are dealing with insomnia. This restorative yoga pose helps to deeply relax the body, settle down the nervous system, and ease the mind. By calming the mind and releasing tension from the body, this pose helps to promote restful sleep.

Let’s take a look at how to do this pose safely and effectively:


Reclining Bound Angle Pose (Supta Baddha Konasana) is a yoga posture that provides relief from insomnia, stress and anxiety. It can be an effective relaxation technique for creating an overall sense of wellbeing.

In this pose, the body is stretched out in the shape of a diamond by bringing the soles of the feet together and pressing the legs outwards while lying down. As a result, it stretches the chest and inner thighs while calming the nervous system. When done properly, it can help to improve circulation as well as reduce fatigue and promote better sleep at night. Additionally, it helps to open up tight hips and release tension in the groin area to relieve physical discomfort.

Reclining Bound Angle Pose has been shown to help with mental clarity and even help with depression when practiced regularly, making it an excellent pose for those who suffer from insomnia or difficulty sleeping at night.

How to do it

Reclining Bound Angle Pose (Supta Baddha Konasana) is a restorative yoga pose used to help reduce insomnia. It helps create an internal sense of calm by opening the hips and chest, allowing for a better flow of energy throughout the body.

To do this pose, begin by sitting in the butterfly position with your legs bent and feet together. Then, gently press your heels down into the floor as you press your lower back down towards the ground. Lie back onto your mat while keeping your feet together and hips open. Place a bolster or cushion under your lower back if needed for support. You can place two bolsters or cushions behind you if needed to support your head and shoulders. Finally, place one or both hands on either side of you with palms facing up towards the ceiling, resting in gentle prayer position above your chest.

When done correctly, Reclining Bound Angle Pose should allow you to relax fully while resting in stillness for a few minutes until Savasana (final relaxation).


Yoga is an effective tool for dealing with insomnia. We’ve looked at some of the best poses to help with this condition and have reviewed their benefits and considerations for performing them safely.

Remember to start slowly, build up your strength, listen to your body and work with a yoga instructor or therapist before doing any of the poses mentioned here. With consistent practice, these poses can help reduce sleepless nights, increase relaxation and uplift your mood.

Finally, breathe deeply as you move through each pose and focus on relaxing your mind and body.

FAQs about: Best Yoga Poses For Insomnia

Q1: What are the benefits of yoga for insomnia?

A1: Yoga can be an effective treatment for insomnia as it helps to reduce stress, relax the body and mind, and increase mindfulness. The physical postures, breathing exercises, and relaxation techniques used in yoga can help to reduce tension and improve the quality of your sleep.

Q2: What are some of the best yoga poses for insomnia?

A2: Some of the best yoga poses for insomnia include Child’s Pose, Legs Up the Wall, Seated Forward Bend, Reclining Bound Angle Pose, and Corpse Pose. These poses are designed to relax the body and mind, and help to reduce stress, which can lead to better sleep.

Q3: How often should I practice yoga for insomnia?

A3: For the best results, it is recommended to practice yoga for insomnia at least 3-4 times per week. By creating a regular yoga practice, you can help to reduce stress and anxiety and improve your sleep quality in the long run.

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