Get Your ZZZs: 4 Yoga Poses for Insomnia

Beautiful young yoga girl lying in supported Butterfly Pose also known as Supprted Reclining Baddha Konasana Pose-- a calming soothing pose.

Article At A Glance

We spend about one-third of our lives asleep. And yet sleep is one of the things people complain about not getting enough of. In fact, 30 percent of adults report they experience insomnia on a regular basis. But quality sleep is as essential to our health and survival as food and water. Further, sleep affects the functioning of our brains. Fortunately, yoga practice can help us get better sleep. Here are 4 yoga poses for insomnia.

Insomnia is more common than you may think. According to the Center for Disease Control (CDC), 30 to 35 percent of the U.S. population has brief symptoms of insomnia. Fifteen to 20 percent have short-term sleep problems lasting less than three months. Ten percent of us have a chronic insomnia disorder, occurring three times a week for at least three months. As many as 75 percent of adults over 65 experience symptoms of insomnia. Read on to learn how sleep affects your health and how yoga poses for insomnia can help you get those all-important ZZZs. 

Sleep and Your Health

yoga and other tips to help get a good night's sleep.

We spend about one-third of our lives asleep. And yet, sleep is one of the things people complain about not getting enough of. In fact, 30 percent of adults report they experience insomnia on a regular basis. But quality sleep is as essential to our health and survival as food and water. Further, sleep affects the functioning of our brains in a number of ways:

  • Sleep helps maintain communication between the prefrontal cortex and amygdala to keep emotions in check. This, in turn, affects our mental health, reducing irritability, depression, mood swings, and motivation.
  • Sleep removes toxins in the brain that build up when we’re awake.
  • It affects how neurons communicate with each other.
  • Sleep affects our cognitive and intellectual abilities, including memory, concentration, and attentiveness.
  • It impacts hormone levels, immune function, the heart, and almost every type of tissue and system in the body.

Yoga and Sleep

Rules of good healthy sleep a list of advice to get rid of insomnia. Helpful brochure with guideline. Recommendation for good sleep.

Many studies have linked yoga’s benefits to improved sleep. For example, a recent Johns Hopkins study found that patients who participated in an eight-week yoga program slept better. Yoga’s combination of mindful movement, meditation, and particularly breathing has a therapeutic effect on our nervous system, which makes for more restful sleep.

The National Sleep Foundation recommends that besides practicing good sleep hygiene, adding yoga to your daily routine can help you cope with insomnia. Why? Yoga lowers cortisol levels, stabilizes our nervous system, eases pain and discomfort, and quiets the brain.

What Kind of Yoga is Best for Sleep?

Group of yoga students practicing yoga poses like Savasana & Yoga Nidra

Not all yoga is created equal when it comes to sleep. To promote relaxation and quality sleep, choose calming, grounding poses such as forward bends, twists, and restorative poses. Poses like Legs Up the Wall (Viparita Karani) or Supported Spinal Twist Pose (Supta Matsyendrasana) allow your body to unwind and let go of tension. Holding each pose for several minutes ensures that you will receive the maximum benefit.

The practice of Yoga Nidra is especially beneficial for individuals who experience sleep disturbances. Yoga Nidra is a form of guided meditation also known as “yogic sleep” or “effortless relaxation.” It’s usually practiced lying down with a teacher guiding you through various visualizations. The practice draws your attention inward as you learn to surf between wakefulness and sleep. Through yoga nidra, the body finds its natural state of equilibrium or homeostasis. Not only does the breath balance and become quiet, but the unconscious and conscious aspects of the mind can also reveal themselves.

4 Yoga Poses to Help with Insomnia

Anxious to give it a try? The following fourpose sequence is one you can use nightly right before going to sleep. Be sure to dim the lights and create an atmosphere conducive to sleep before you begin.

1. Standing Forward Bend (Ardha Uttanasana) a Calming Practice

Practicing Forward Fold Yoga Pose before bedtime to help prevent insomnia.

  1. Standing facing the side of the bed. Rest your hands on the bed and slowly walk your feet away until your torso is parallel to the floor. 
  2. Stack one forearm on top of the other and rest your forehead on your arms. Alternatively, allow your hands to rest on your thighs, shins, or the floor. Keep a slight bend in your knees as you stay here for about 10 breaths.
  3. To come out of the pose, slowly lift your head and walk your feet back in towards the bed.

2. Reclined Butterfly Pose (Supta Baddha Konasana) For Insomnia 

Practicing Reclined Butterfly Pose before bed to help you relax.

  1. Lie flat on your back in the center of your bed with your knees bent and feet flat. Position a bed pillow on either side of your legs. 
  2. Bring the soles of the feet together, allowing your knees to open wide. Adjust the pillows to support your knees so you can relax the inner thighs. 
  3. Rest your arms by your sides or bend your elbows so the backs of your hands rest by your head. 
  4. Breathe here for several minutes, allowing your body to relax a bit more with each exhalation.
  5. To come out of the pose, bring your hands to the outside of each knee and gently guide the knees back together. 
  6. Rest here for 3 to 4 breaths before continuing on to the next pose.

3. Supported Spinal Twist (Supta Matsyendrasana) to Unwind 

Practicing Supported Spinal Twist before bed for great sleep.

  1. Extend both arms out in a T-position, palms up. 
  2. Press into your feet to lift your hips slightly and shift them about an inch to the left. 
  3. Using your abdominal muscles, draw both knees toward your chest. 
  4. On an exhalation, drop both knees to the right, using the pillow for support. Your legs should be relaxed and your belly soft. 
  5. You can either keep your head centered or turn it to the left. 
  6. Close your eyes and take about 10 breaths. 
  7. When you’re ready to come out of the twist, engage your abs to bring your knees back to center. 
  8. Press your feet into the bed to realign your hips with your torso. Pause here for 3 to 4 breaths before repeating the twist to the left.

4. Legs Up the Wall (Viparita Karani) for Better Sleep

An in bed and easy version of yoga's Legs up The Wall Pose.

  1. Still lying on the bed, position two pillows lengthwise under the knees and shins. Your legs should be slightly higher than your torso. 
  2. Keep your feet relaxed and your arms comfortably resting at your sides, palms up. You may want to cover yourself with a blanket or place a small cloth over your eyes. 
  3. Relax here for about 10-15 breaths. Focus your attention on the gentle rhythm of your unhurried breath. If you like, mentally repeat the mantra “SO” on each inhalation and “HUM” on each exhalation.
  4. Don’t be surprised if you fall asleep! Sweet dreams!
Reprinted with permission from Beverly Davis-Baird/WisdomTreeYoga.
Beverly Davis Baird

Beverly Davis-Baird, MA, e-RYT200/RYT 500, C-IAYT is a New Jersey-based yoga therapist, writer, and educator. She specializes in making yoga accessible for adults 50+, offering classes and workshops for back care, arthritis, bone health, balance, posture, and healthy aging. An educator at heart with over 20 years of experience as a public school teacher, Beverly brings her knowledge of individual learning styles to her classes, providing instruction that is clear, concise, inclusive, and compassionate. Bringing over 30 years of experience and training, she considers herself a lifelong learner and believes that the practice of yoga should bring spaciousness and release from tension, not create it. As such, she strives to make yoga accessible to people of differing abilities, believing the real benefits of yoga come from what is taken with you outside of class and into your life. To read her blog or learn more about her teaching schedule and latest offerings, please visit

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