Top 10 Yoga Poses for Stress Relief and Better Sleep

In today’s fast-paced world, stress and sleeplessness have become common problems. Many people turn to yoga not only for physical fitness but also for mental relaxation and improved sleep quality. Practicing the right yoga poses before bedtime can calm the nervous system, release tension, and prepare the body for deep rest.

Here are the top 10 yoga poses that can help you manage stress and sleep better in 2025.

1. Child’s Pose (Balasana)

A gentle resting posture that relaxes the spine, hips, and mind. Child’s pose helps in grounding the body and reducing anxiety, making it a perfect pose before sleep.

2. Legs Up the Wall Pose (Viparita Karani)

This restorative pose improves blood circulation, eases tired legs, and calms the nervous system. Holding this position for 5–10 minutes before bed promotes deep relaxation.

3. Cat-Cow Pose (Marjaryasana-Bitilasana)

A flowing movement between arching and rounding the back, Cat-Cow relieves spinal tension and synchronizes breath, reducing stress and mental clutter.

4. Forward Bend (Uttanasana)

This pose stretches the hamstrings and back while promoting blood flow to the brain. It is known to relieve mild depression, fatigue, and restlessness.

5. Reclining Bound Angle Pose (Supta Baddha Konasana)

By opening the hips and relaxing the body, this pose helps in reducing stress hormones and preparing the body for sleep. Using cushions for support makes it even more soothing.

6. Seated Forward Bend (Paschimottanasana)

A calming stretch for the back and hamstrings, this pose encourages introspection and relieves anxiety. Practicing it with slow, deep breathing enhances relaxation.

7. Corpse Pose (Shavasana)

The ultimate relaxation pose, Shavasana allows complete release of physical and mental tension. Practicing it with mindful breathing or guided meditation improves sleep quality significantly.

8. Supine Spinal Twist (Supta Matsyendrasana)

Twisting poses relieve tension in the spine and detoxify internal organs. This gentle twist also massages the lower back, reducing stiffness and promoting calmness.

9. Bridge Pose (Setu Bandhasana)

A mild backbend that opens the chest and improves blood circulation. It helps in reducing anxiety and mild insomnia when practiced with controlled breathing.

10. Standing Forward Fold with Shoulder Opener

A variation of Uttanasana, this pose not only relaxes the back but also opens up the shoulders and chest, releasing pent-up stress from sitting and working long hours.

Tips for Better Results

Practice yoga in a quiet, dimly lit space before bedtime.
Focus on slow, deep breathing throughout each pose.
Hold each pose for at least 1–3 minutes to experience its calming benefits.
Combine yoga with a night-time routine such as herbal tea, light reading, or meditation for better sleep.

Final Thoughts

Yoga is a natural and holistic way to combat stress and improve sleep. These 10 poses are simple, beginner-friendly, and can easily be done at home. By making yoga a part of your evening routine, you can experience not just better sleep but also greater peace of mind and improved overall health.