6 Yoga Poses You Can Do Before Bed Tonight

Here at Organica, we care about sleep, and we know how hard it can be when your mind is too active to settle down for bed. It’s well known that an overactive brain is often the cause of sleepless nights, so we have a natural solution to unwind both the body and mind before you head to sleep. And when sleep deficiency affects everything from your immune system to your mood, it's important to get as much as you can.

Practicing some simple yoga before bed can quiet the mind and body, creating a smoother transition into sleep. Gentle twists, folding poses and belly-down positions will get your body ready for bed, and calm down the thoughts that are keeping you up. So we have 6 simple positions you can try on your bedroom floor before lights off, and you don't have to be a yoga expert to try. 

1. Child’s pose (Balasana)

This one will help you stretch out your back, which is a common place to hold tension. It's also incredibly comfortable and relaxing, and you can stay here for as long as it feels right.

1. From all fours, lower your shins down and sit on top of your heels and feet.

2. Put your arms forward, palms down and extend until your forehead is resting on the mat.

3. Soften your chest over your thighs and relax your body.

4. Stay here for a minute and count to five on each inhale and exhale.

2. Forward Fold (Ultnasa)

This one is great for stretching out your hamstrings and lengthening your back. The pictured position is slightly more advanced, so for a simpler move, just allow your body to hang as far as it can and wrap your hands around your elbows. 

1. Start by standing and stretch your arms upward, fold over at the hips so your body is handing down.

2. Bend your knees to wherever it’s comfortable.

3. Bend your elbows and hold the opposite elbows with your hands and relax your upper body and let your neck lengthen.

4. Stay here for around 10 breaths or up to a minute.

3. Head to knee pose  (Janu Sirsana)

This one will help both your hips and hamstrings. If it's a hard stretch for you, bend your left foot a little, but make sure you can still feel a stretch. 

1. Sit down with your legs extended in front of you.

2. Draw your right foot into your pubic bone and rest your foot on your left inner thigh.

3. Reach over to your left foot, using either a strap or your hands.

4. Stay for five breaths.

5. Switch sides and repeat. 

4. Pigeon Pose (Eka Pada Raja Kapotonasana)

This one is great for opening up your hips.

1. Starting from downward dog, sweep your right leg underneath you so your right knee is where your right hand is, and your right foot is by your pubic bone.

2. Extend your left leg long behind you and sit up straight.

3. Slowly walk the hands forward to where you feel comfortable and take five breaths.

4. Walk your hands back, transition to downward dog, and switch sides. Repeat.

5. Single leg twist (Supta Matsyendrasana)

1. Lie on your back with your legs extended.

2. Draw your knees in tight to your chest and, using your left arm, slowly drape the right knee across your body over your left.

3. Extend your right arm out to the right and turn your head to the right as well.

4. Stay here for 10 breaths and then repeat on the other side. 

6. Legs up on the wall (Viparita Karani)

This one is the ultimate stress reliever, and will really relax you for a few minutes, especially if you place a small towel or pillow over your eyes. It will give your heart a break as it doesn't have to pump blood around your body quite so much.

1. Simply lay on your back and put your legs up against the wall. Stay here for five minutes with your eyes closed. 

Our Verdict

Sleep is important, but it can be hard to settle down on an evening when your mind is busy doing backflips about what you've got to do tomorrow. So by simply taking a bit of time to relax before you head to bed can prepare both your body and your mind for rest, and calms down the stresses of the day. And you don't have to be a yoga pro to do them, even if you only do a couple you'll notice a difference in how you feel, and you'll be well prepared for a good nights sleep. 

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