18 Yoga Stretches That Help You Fall Asleep Fast and Wake Up Feeling Refreshed

Sleep is a cornerstone of good health, but for many, it's elusive. Tossing and turning all night can leave you groggy and drained.

Yoga offers a natural way to calm your mind, relax your body, and prepare for deep sleep. With gentle movements and mindful breathing, these 18 yoga stretches will help you drift off faster and wake up rejuvenated.

Let’s dive into these bedtime-friendly poses and unlock the restorative power of sleep.

Child’s Pose

Child’s Pose, or Balasana, is a deeply calming pose that stretches your lower back and hips. Start by kneeling on the floor, then sit back on your heels and extend your arms forward as you lower your chest to the ground.

Rest your forehead on the mat. This position helps release tension in your spine and creates a sense of safety, perfect for lulling your mind into rest mode.

Hold it for 1-2 minutes, breathing deeply.

Cat-Cow Stretch

The Cat-Cow stretch promotes flexibility in your spine and eases tension after a long day. Begin on all fours with your wrists under your shoulders and knees under your hips.

Inhale as you arch your back (Cow), and exhale as you round it (Cat). This gentle flow not only loosens your back muscles but also synchronizes movement with breath, helping you transition from a busy day to a peaceful night.

Legs-Up-The-Wall Pose

Legs-Up-The-Wall Pose, or Viparita Karani, is incredibly soothing for tired legs and a busy mind. Sit sideways against a wall, swing your legs up, and lie back with your arms relaxed at your sides.

The mild inversion promotes blood flow, reduces swelling in your feet, and calms your nervous system. Stay here for 5-10 minutes, focusing on slow, deep breaths.

It’s a perfect way to prepare for sleep.

Like iepmommy's content? Follow us on MSN.

Reclined Butterfly Pose

Reclined Butterfly Pose opens up your hips and relaxes your lower body. Lie on your back, bring the soles of your feet together, and let your knees fall apart.

Place your hands on your belly or by your sides. This pose encourages deep diaphragmatic breathing, which reduces stress and signals your body to unwind.

Add pillows under your knees for extra comfort if needed.

Supine Twist

A gentle Supine Twist stretches your spine and massages your internal organs, aiding digestion before bed. Lie on your back, hug one knee into your chest, and then cross it over your body to the opposite side.

Extend your arms out like a T and turn your head away from the bent knee. This twist releases tension in your lower back and promotes relaxation.

Hold each side for 1-2 minutes.

Forward Fold

Forward Fold helps stretch the hamstrings and relieves tension in the back and shoulders. Stand with your feet hip-width apart, hinge at your hips, and let your torso hang forward.

You can bend your knees slightly if needed. This pose calms the mind and gently encourages blood flow to the head, helping to quiet racing thoughts.

Stay in the fold for 30 seconds to a minute.

Like iepmommy's content? Follow us on MSN.

Seated Forward Bend

This seated variation is a grounding stretch for the back and legs. Sit with your legs extended in front of you, reach forward, and try to hold your feet or shins.

Don’t worry about how far you go—focus on the stretch rather than perfection. This pose helps relieve tension in your lower back while encouraging a sense of calm.

Breathe deeply and hold it for 1-2 minutes.

Bridge Pose

Bridge Pose gently strengthens your back and relaxes your chest. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

Press into your feet as you lift your hips toward the ceiling. Interlace your fingers under your back for added support.

This pose promotes relaxation by opening the chest and calming the nervous system. Hold it for 30 seconds to a minute.

Happy Baby Pose

Happy Baby Pose is playful yet deeply soothing. Lie on your back, bend your knees toward your chest, and grab the outer edges of your feet with your hands.

Gently rock side to side, massaging your lower back. This pose releases tension in your hips and pelvis, creating a sense of ease and comfort. Spend 1-2 minutes here, breathing deeply.

Like iepmommy's content? Follow us on MSN.

Thread-The-Needle Pose

Thread-The-Needle Pose is a wonderful shoulder and upper back stretch. Start on all fours, then slide one arm under the other, resting your shoulder and cheek on the mat.

Keep your hips square and breathe deeply into the stretch. This pose releases shoulder tension and encourages mindful breathing, both essential for winding down before bed.

Sphinx Pose

Sphinx Pose is a gentle backbend that counteracts the effects of slouching. Lie on your stomach and prop yourself up on your forearms, keeping your elbows under your shoulders.

Lift your chest slightly while relaxing your lower back. This stretch opens the chest and promotes deep breathing, helping you let go of the day’s stresses.

Hold it for 1-2 minutes.

Reclined Pigeon Pose

Reclined Pigeon Pose is a hip opener with a restorative touch. Lie on your back, bend one knee, and place the opposite ankle on your thigh.

Thread your hands behind the bent knee and gently pull it toward your chest. This pose relieves tension in the hips and lower back, areas that often store stress.

Hold each side for about a minute.

Like iepmommy's content? Follow us on MSN.

Corpse Pose

Corpse Pose, or Savasana, is the ultimate relaxation pose. Lie flat on your back with your legs extended and arms at your sides, palms up.

Close your eyes and focus on your breath. This pose allows your entire body to relax completely, signaling your brain that it’s time to sleep.

Stay in Savasana for 5-10 minutes, or longer if you wish.

Ear-to-Shoulder Stretch

This simple neck stretch helps release built-up tension. Sit comfortably, tilt your head to one side, and gently bring your ear toward your shoulder.

Hold the stretch for 30 seconds on each side. This movement soothes the neck and shoulders, often tense from screen time or stress, making it easier to relax into sleep.

Downward Dog

Though more energizing during the day, a gentle Downward Dog can also be calming before bed. Start on all fours, lift your hips, and straighten your legs to form an inverted V shape.

Let your head hang freely. This stretch releases tension in your entire back, neck, and shoulders while promoting calmness.

Hold it for 30 seconds to a minute.

Like iepmommy's content? Follow us on MSN.

Side Stretch

A standing or seated side stretch can release tension in your sides and torso. Raise one arm overhead and lean gently to the opposite side.

This stretch feels rejuvenating and helps you breathe deeply, encouraging relaxation. Alternate sides, holding each stretch for about 30 seconds.

Spinal Rock

The Spinal Rock is a playful yet effective way to massage your back. Sit on the floor, hug your knees to your chest, and roll back and forth along your spine.

This movement stimulates the parasympathetic nervous system, which helps you relax. Spend about a minute rocking, allowing your back to release tension.

Knees-to-Chest Pose

Knees-to-Chest Pose is a simple but powerful stretch for your lower back. Lie on your back, bring your knees to your chest, and wrap your arms around them.

Gently rock side to side for a light massage. This pose encourages a feeling of safety and comfort, making it a perfect prelude to sleep.

Hold for about a minute, focusing on slow, deep breathing.

Like iepmommy's content? Follow us on MSN.