Struggling to fall asleep after a long day?
Evening yoga for better sleep is a gentle, science-backed way to calm your nervous system, relax tight muscles, and prepare your mind for deep, restorative rest.
This beginner-friendly 10–15 minute evening yoga routine uses simple poses, slow breathing, and mindfulness — all linked to detailed guides already available on TrulyFitLife.com.
✅ Why Evening Yoga Helps You Sleep Better
Practicing yoga at night helps:
- Reduce cortisol (stress hormone)
- Activate the parasympathetic “rest & digest” system
- Release muscle tension from sitting and standing all day
- Improve sleep quality without medication
Studies show gentle yoga + breathing before bed can improve sleep latency and depth, especially when done consistently.
🌙 10–15 Minute Evening Yoga for Better Sleep Routine
Tip: Practice on a mat or bed, keep lights dim, and breathe through your nose.
1️⃣ Mindful Breathing (2–3 Minutes)
Begin by slowing your breath to signal your body that it’s safe to relax.
How to practice:
- Sit or lie comfortably
- Inhale deeply through your nose
- Exhale slowly, longer than your inhale
🔗 Learn more: Mindful Breathing Before Bed
2️⃣ Supta Baddha Konasana – Reclined Bound Angle Pose (2 Minutes)
This pose gently opens the hips and relaxes the lower body — perfect for night practice.
How to do it:
- Lie on your back
- Bring soles of feet together
- Let knees relax outward (use pillows if needed)
🔗 Full pose guide:
👉 Supta Baddha Konasana – Complete Guide
3️⃣ Supta Matsyendrasana – Reclining Spinal Twist (2 Minutes each side)
Twists release spinal tension and improve digestion before sleep.
How to do it:
- Lie on your back
- Hug one knee and gently twist across your body
- Keep shoulders relaxed
🔗 Full pose guide:
👉 Supta Matsyendrasana – Reclining Spinal Twist
4️⃣ Ananda Balasana – Happy Baby Pose (1–2 Minutes)
This pose signals deep relaxation to the nervous system.
How to do it:
- Lie on your back
- Hold the outside of your feet
- Rock gently if comfortable
🔗 Full pose guide:
👉 Ananda Balasana – Happy Baby Pose
5️⃣ Viparita Karani – Legs Up the Wall (3–4 Minutes)
One of the best yoga poses for sleep, stress relief, and circulation.
How to do it:
- Lie down with legs resting vertically on a wall
- Arms relaxed by sides
- Slow breathing
🔗 Full pose guide:
👉 Viparita Karani – Legs Up the Wall
6️⃣ Guided Breathing Meditation or Relaxation (Final 2–3 Minutes)
End your routine by fully surrendering to stillness.
Position
- Stay lying on your back in a comfortable position.
- Let your arms rest by your sides or one hand on chest, one on belly.
- Gently close your eyes.
Step-by-step
- Take one deep cleansing breath
- Inhale slowly through your nose for a count of 4.
- Exhale gently through your nose or mouth for a count of 6.
- Settle into natural breathing
- Let your breath return to its natural rhythm.
- Simply watch the breath moving in and out.
- Add a soft mental cue
- As you inhale, silently say: “In…”
- As you exhale, silently say: “Out…”
- If you like, you can use: “Relax” on the exhale.
- Release tension with each exhale
- On every out-breath, gently soften the jaw, shoulders, chest, and belly.
- Imagine the body melting into the bed a little more.
- Handle thoughts kindly
- When thoughts come, notice them and let them pass like clouds.
- Gently bring attention back to the feeling of breath at the nose or belly.
- Close the practice
- After 2–3 minutes (or longer), take one slightly deeper inhale.
- Exhale slowly and mentally repeat: “I am calm. I am ready for sleep.”
- Either drift off, or gently roll to your side and get ready for sleep.
For More Info :
✅ Optional Add-Ons (If You Have More Time)
- Eye-of-the-Needle Pose
👉 Sucirandhrasana - Reclined Forward Bend
👉 Supta Paschimottanasana - Reverse Corpse Pose
👉 Advasana
✅ Who Should Practice Evening Yoga for Better Sleep?
✔ Beginners
✔ Office workers
✔ Seniors
✔ People with stress or anxiety
✔ Anyone with restless sleep patterns
❗ Avoid intense backbends or power yoga at night.
🌙 Final Thoughts
A consistent evening yoga for better sleep routine doesn’t need to be long or complex.
Just 10–15 minutes of gentle poses and breathing can dramatically improve how fast you fall asleep and how deeply you rest.
Make this routine your nightly ritual — your body and mind will thank you.
