Yoga for a good night's sleep
- Feb 9
- 3 min read
Restful sleep is not a coincidence, but the result of a finely tuned interaction between the nervous system, hormones and inner peace. While we sleep, the brain processes impressions from the day, the body regenerates and important repair processes take place. However, stress, screen time or inner restlessness can disrupt this natural rhythm. Yoga can help you find peace before bedtime. The yoga poses for healthy, restful sleep presented in this article support the transition from active to rest mode: Supportive forward bends while sitting or standing have a balancing effect on our vagus nerve and the parasympathetic nervous system – the part of the nervous system that promotes relaxation and regeneration.
I. Uttanasana: The standing forward bend improves blood circulation in the head and neck area, which can release tension and promote mental clarity. The stretching of the back, back of the legs and shoulders also supports physical relaxation after a long day. In combination with calm, steady breathing, Uttanasana acts as a gentle transition from an active day to a state of calm – valuable preparation for deep and restful sleep. Props: Sufficient height (e.g. on a bed or chair), large pillow and/or blanket to gently rest your forehead on.
II. Uttanasana, variation for more advanced practitioners: shoulders and upper arms rest on a large pillow and blankets, head rolled up tightly. This variation has a balancing effect on thyroid activity due to the chin lock. Since the thyroid gland influences, among other things, the sleep-wake cycle, stress response and energy balance, healthy functioning contributes significantly to general well-being and restful sleep.
III. Pavanmuktasana, modified on a chair: This variation relaxes the groin and gives a feeling of being ‘held and supported’ – which in turn has a calming effect on the nervous system. The yoga bolster or large cushion supports the lower abdomen to the sternum, and an additional blanket for the forehead ensures that the nose is not pressed and breathing can flow freely.
IV: Upavista Konasana: Opening the legs wide gently stretches the inner thighs, groin and lower back. This can release tension in the pelvic area and promote hip mobility. It also stimulates blood circulation in the abdominal cavity, gently stimulating the digestive organs and lower abdomen. This has a calming effect on the nervous system and promotes relaxation – ideal conditions for regeneration and restful sleep.
V: Svastikasana with support: provides stability, relaxation and inner focus – ideal conditions for meditation and regeneration. The stable, grounded sitting position and gentle opening of the chest allow the breath to deepen, which reduces stress.
VI: Pashchimottanasana with yoga bolster support: This is a particularly gentle, regenerative variation of the classic seated forward bend. The bolster supports the upper body and head, allowing the abdomen, back and shoulders to relax completely without tension or pressure to perform. This makes the pose ideal for quiet evening practice or therapeutic sequences. The supported forward bend has a strong calming effect on the nervous system. The gentle pressure of the abdomen on the bolster and the prolonged exhalation activate the parasympathetic nervous system, which can reduce stress, lower the heart rate and calm inner restlessness. In addition, the back, back of the legs and neck are gently stretched, while the abdominal organs are gently massaged. This can aid digestion, release tension in the lower back and convey a feeling of deep security.
Breathing exercises also play a central role. Calm, prolonged exhalations or pranayamas such as Nadi Shodhana (alternate nostril breathing) calm the mind, lower the heart rate and create inner balance. Combined with a short final relaxation, Shavasana, this can create a ritual that signals to the body: it is time to let go and sink into a deep, healthy sleep.
Iyengar's approach to insomnia
A longer sequence for intermediate and advanced practitioners can be found in the classic book Light on Yoga by B. K. S. Iyengar. For insomnia, he recommends primarily calming, inward-focused postures and a clearly structured sequence of practice.
His sequence for healthy sleep in ‘Light on Yoga’ includes inverted poses, forward bends and restorative poses, as well as breathing exercises. Here is his sequence:
Headstand and shoulder stand, including variations
Uttanasana
Pashchimottanasana
Shavasana
Pranayamas Surya Bhedana and Nadi Shodhana
Source: Light on Yoga, B.K.S. Iyengar.