Yoga for sleep: Poses, benefits & studio tips
Improve sleep quality with guided yoga: learn top poses, benefits backed by science, and how Rezerv studios can offer bedtime classes for better rest.
It’s 11 p.m., the lights are off, and you should be drifting into dreamland, but your mind is still scrolling through to-do lists, notifications, and tomorrow’s worries. If that scene feels all too familiar, you’re not alone.
Up to one in three adults struggles with poor sleep, and the constant hum of modern life only makes nodding off tougher. No wonder “yoga for sleep” has exploded in Google searches over the past few years.
Here’s the good news: a gentle yoga practice taps directly into your body’s built-in relaxation system. Slow, restorative poses paired with mindful breathing lower cortisol, quiet the nervous system, and tell your brain, “Hey, it’s safe to power down now.” Studies show that even a brief bedtime flow can help you fall asleep faster and wake up feeling more rested.
In this guide, we’ll walk through the science behind yoga’s sleep-boosting magic, a seven-pose routine you can try tonight, and insider tips for studios designing dreamy “sleep classes.”
The science behind yoga and better sleep
Still counting sheep at 2 a.m.? Your body is wired on stress hormones, not caffeine. The good news: three deep inhales, one gentle twist, and your nervous system starts switching to “chill mode.” Here’s the bite-size data that proves it:
1. It shuts down “stay-awake” hormones
- Insomnia is strongly linked to high evening cortisol.
- A 2024 randomized trial had participants practise Bhramari Pranayama (the “humming-bee” breath) for six weeks; results showed a significant cortisol drop and higher scores on the Pittsburgh Sleep Quality Index.
2. Breath flips the vagus-nerve switch
- Slow, diaphragmatic breathing boosts vagal tone, nudging the body into its parasympathetic “rest-and-digest” mode.
- In a 2025 Frontiers in Sleep study, just 10 minutes of paced breathing raised heart-rate-variability by 18 % and moved subjects from “poor” to “good” sleep quality on the global PSQI scale.
3. The big-picture evidence is hard to ignore
A July 2025 meta-analysis of 22 randomised controlled trials in BMJ Evidence-Based Medicine found that bedtime yoga delivered:
- +118 minutes of total sleep time
- –29 minutes to fall asleep
- Benefits that lasted at least 24 months in follow-up tests
What can we learn:
- Less cortisol + calmer nerves = easier drift-off.
- Breathwork is the fastest lever, five minutes of humming breath can start the down-shift.
- Evening yoga three times a week can mean roughly two extra hours of nightly rest within two months, drug-free.
Hold that science in mind; next we’ll roll into the seven bedtime poses that put theory into practice.
7 restorative yoga poses to try before bed
Heads up, sleepyheads! Skip the midnight doom-scroll and grab a pillow instead. Below are seven “knock-out” poses that take under ten minutes, need zero fancy gear, and work like a lullaby for your muscles and mind. Pajamas on? Let’s power down.
Source: Pexels
1. Child’s Pose (Balasana)
A gentle forward fold that melts tension in the back, hips, and mind, perfect for signalling “bedtime” to your nervous system.
How to do it (1–3 min hold)
- Kneel, big toes touching, knees hip-distance (or wider for tight hips).
- Exhale, sink hips toward heels, and drape your torso between (or on top of) your thighs.
- Rest forehead on the mat (or a block/pillow) and stretch arms forward or alongside your legs, palms up.
- Close your eyes. Inhale softly through the nose; lengthen each exhale to at least a count of six. Aim for 8–10 slow breaths.
Why it help you sleep
- Drops cortisol: Gentle pressure on the belly plus slow breathing flips the parasympathetic switch and lowers stress hormones.
- Soothes the nervous system: Studies show Balasana relieves insomnia by calming brain activity and easing anxiety.
- Releases desk-day tightness: A mild spinal flexion stretches the lower back and hips, reducing the physical discomfort that keeps you tossing.
Make it extra comfy
- Slide a bolster or firm pillow under your chest and belly.
- Place a rolled blanket behind knees if they’re sensitive.
- Use a folded towel under ankles to lift heels and ease pressure.
Tips for studio owner
- Set the vibe: Dim the lights to a soft, warm glow (about 20 % of full brightness) and put on a slow-tempo playlist to cue “night-time mode” the moment students walk in.
- Prop it like a pro: Keep bolsters, folded blankets, and eye pillows within easy reach of every mat. Encourage students to rest their forehead on a block or pillow, extra comfort means deeper relaxation.
- Slow the breath together: Give a gentle mic-cue for a 4-second inhale / 6-second exhale pattern. Counting out loud keeps the whole room in sync and helps first-timers learn parasympathetic breathing.
- Add gentle weight: Offer a small sandbag on the sacrum; the light pressure grounds the pelvis and signals safety to the nervous system, great for anxious sleepers.
- Brand the experience: Package a 45-minute “Unwind & Restore” or “Sleep-Prep Flow” and spotlight Child’s Pose as the class’s anchor. Promote it during late-afternoon slots when members start thinking about winding down.
- Upsell with extras: Include a mini take-home guide (PDF or postcard) outlining a three-pose bedtime routine, students will remember your studio every night they practice it.
Source: yanalya on Freepik
2. Legs-Up-the-Wall Pose (Viparita Karani)
A gentle, semi-inverted rest that lets gravity drain tired legs, eases the lower back, and tells the heart rate to slow. Perfect for “I-need-sleep-now” evenings.
How to do it (3–10 min hold)
- Sit sideways with one hip against a wall.
- Exhale, swing your legs up while lowering your back to the floor.
- Scoot hips a hand-width from the wall (or place a bolster under the sacrum for a light pelvic lift).
- Rest arms at 45 degrees, palms up. Close your eyes and lengthen each exhale to six counts.
Why it help you sleep
- Activates the parasympathetic switch. Lying with feet above the heart increases baroreceptor pressure, which lowers cortisol and adrenaline.
- Boosts circulation and lymph flow. The vertical leg position lets gravity return venous blood and lymph toward the torso, reducing swelling that can keep you restless.
- Evidence points to fewer nighttime wake-ups. Regular practice that includes Legs-Up-the-Wall reduced sleep disturbances in a 2024 cohort of adults who struggled with PMS-related insomnia
- Calms the mind. Wellness experts rank Viparita Karani among the top bedtime poses for easing anxiety before lights-out.
Make it extra comfy
- Slide a folded blanket under your head and neck.
- Wrap a strap loosely around calves and thighs so legs can fully relax.
- Drape an eye pillow across the brows to block light and further calm the nervous system.
Tips for studio owner
- Schedule a 45-minute “Lights-Out Restore” class and build the finale around a five-minute Viparita Karani hold.
- Offer small weighted blankets for the abdomen; gentle pressure deepens the parasympathetic response.
- Keep bolsters and firm pillows within arm’s reach of every mat so students can elevate hips without fumbling.
- Cue a collective 4-in / 6-out breath count over the mic; synchronized slow exhalations make the whole room noticeably quieter.
- Upsell value: email attendees a mini PDF bedtime routine that headlines this pose, reinforcing your studio’s role in their nightly wind-down.
Source: Freepik
3. Supine Twist (Supta Matsyendrasana)
A gentle spinal rotation done flat on your back that squeezes away tension, massages internal organs, and nudges the nervous system from “fight or flight” into deep-rest mode.
How to do it (1–2 min per side)
- Lie on your back, draw both knees toward the chest.
- Extend your left leg long on the mat.
- Guide your right knee across the body toward the left floor, keeping the right shoulder heavy.
- Turn your gaze to the right hand and breathe slowly.
- Stay for 8–10 breaths, then switch sides.
Why it help you sleep
- Parasympathetic boost. Gentle twists stimulate baroreceptors along the spine and help activate the vagus nerve for a lower heart rate and calmer mind
- Stress-hormone drop. Twisting postures appear in many stress-relief protocols that report meaningful decreases in perceived stress and cortisol
- Relieves digestive discomfort. The light abdominal compression supports digestion, which can reduce the bloated, “can’t-sleep” feeling after dinner
- Spinal release. Releasing the lower-back and glute muscles cuts the fidgeting caused by desk-day tightness
Make it extra comfy
- Slide a folded blanket between knees for support.
- Place a bolster under the twisting knee if the shoulder lifts.
- Rest the bottom hand on the abdomen to feel each slow exhale.
Tips for studio owner
- Group cueing: Count a 4-in, 6-out breath pattern so the entire class relaxes together.
- Prop station: Keep bolsters beside every mat so students can adjust without breaking the mood.
- Add aroma: A drop of lavender oil on a tissue placed near the twisting shoulder deepens the relaxation signal.
- Sequence placement: Use Supine Twist just before Savasana in your “Sleep Prep Flow” so bodies are already melting when the final rest begins.
- Education hook: Email attendees a short infographic on “Why Twists Calm the Nervous System” featuring this pose, instant value that reminds clients why your studio specializes in restful nights.
Source: prostooleh on Freepik
4. Cat-Cow Stretch (Marjaryasana-Bitilasana)
A rhythmic spinal flow (inhaling to Cow, exhaling to Cat) that lubricates every vertebra, melts desk-day stiffness, and syncs breath with movement so the body gets the “bedtime” memo fast.
How to do it (60–90 seconds, 6–8 slow rounds)
- Start on all fours, wrists under shoulders, knees under hips.
- Inhale → Cow: drop the belly, lift tailbone & chest, gaze forward.
- Exhale → Cat: press the floor away, round the spine, tuck chin & tail.
- Keep breath smooth; aim for a 4-count in / 6-count out.
- Finish in neutral tabletop, then sit back to Child’s Pose for three settling breaths.
Why it help you sleep
- Breath-movement pairing boosts vagal tone. Coordinating slow inhales and longer exhales stimulates the vagus nerve and raises heart-rate variability (HRV), a marker of relaxation.
- Eases lower-back & hip tension. Gentle flexion–extension rinses stiffness that can make you toss and turn.
- Included in most bedtime-yoga protocols. Sleep experts list Cat-Cow among the top poses for winding down thanks to its calming, meditative rhythm.
Make it extra comfy
- Pad sensitive knees with a folded blanket.
- Place a soft wedge or folded towel under wrists if they ache.
- Slow the pace: think lullaby, not gym warm-up.
Tips for studio owner
- Lead with tempo: Cue a collective 4-in / 6-out breath over the mic; the room’s energy drops a notch within two rounds.
- Prop-friendly options: Offer blocks under hands for students with tight shoulders or a bolster under shins for pregnant clients.
- Sequence spotlight: Use a 90-second Cat-Cow after arrival and again right before restorative holds—students feel the contrast and remember your flow.
- Ambient add-ons: Dim lights to 30 %, cue soft chimes, or diffuse lavender; multisensory cues reinforce “evening unwind.”
- Retention booster: Email attendees a one-page “Bedtime Mini-Flow” PDF (Child’s Pose + Cat-Cow + Legs-Up-the-Wall) with your logo, instant take-home value that keeps your studio top of mind every night.
Source: yanalya on Freepik
5. Forward Fold (Uttanasana / Seated Paschimottanasana)
A simple forward bend that quiets the mind, releases back-body tension, and signals the nervous system that it is safe to relax.
How to do it (45–90 seconds)
- Standing version: From Mountain Pose, hinge at the hips and let the torso drape toward the floor. Keep knees soft.
- Seated version: Sit tall, legs extended, inhale to lengthen the spine, exhale and fold from the hips, resting hands on shins or feet.
- Let the head hang heavy, eyes closed. Breathe in for a count of four, out for six.
Why it help you sleep
- Activates the relaxation response. Forward bends stimulate the parasympathetic nervous system, dropping heart rate and blood pressure.
- Lowers stress hormones. Regular practice of seated or standing forward folds has been linked with measurable cortisol reductions.
- Releases muscular tension. Hamstrings, calves, and spinal erectors soften, easing the restlessness that keeps many sleepers tossing.
- Calms racing thoughts. The inward-facing posture creates a gentle sensory “time-out,” which studies associate with lower anxiety before bed.
Make it extra comfy
- Place a bolster on thighs and rest the chest on it.
- Sit on a folded blanket to free the hips.
- Hold opposite elbows so shoulders can completely relax.
Tips for studio owner
- Begin each evening class with three slow rounds of Half Lift and Forward Fold to set a relaxed tempo right away.
- Offer straps for tighter students; feeling supported keeps the nervous system calm.
- Cue a collective 4-in, 6-out breath pattern over soft, low-tempo music.
- End the fold with students pausing in a half-lift, eyes closed, to notice the drop in heart rate, this mindful contrast makes the pose memorable.
- Send attendees home with a printable “Three-Pose Bedtime Mini Flow” featuring Forward Fold so your studio stays part of their nightly wind-down ritual.
Source: yanalya on Freepik
6. Reclining Bound Angle Pose (Supta Baddha Konasana)
A restful, hips-open supine posture that calms the nervous system, eases lower-back tension, and creates an almost weightless feeling before lights-out.
How to do it (3–5 min hold)
- Sit with knees bent and soles of the feet touching.
- Place a bolster or two folded blankets lengthwise behind you, then lie back so the spine is supported and the head is level.
- Let the knees fall open like butterfly wings. Slip blocks or cushions under each thigh if they hover.
- Rest palms on the belly or open arms at forty-five degrees. Inhale for four counts, exhale for six.
Why it help you sleep
- Parasympathetic activation. Restorative positions like this move the body toward “rest and digest,” lowering heart rate and cortisol
- Releases evening hip and groin tightness that can keep you fidgeting in bed after long hours of sitting
- Linked with better overall sleep scores in studies of chronic yoga practice that include gentle supine poses
Make it extra comfy
- Loop a strap around the shins and behind the sacrum so legs can fully relax.
- Cover the body with a light blanket to maintain warmth.
- Place an eye pillow over the brows to dim light and signal “sleep time” to the brain.
Tips for studio owner
- Hand out warm, lavender-scented eye pillows as students settle into the pose.
- Keep adjustable blocks and straps at every mat so all body types feel supported without fuss.
- Guide the room with a 4-in, 6-out breath count, inviting students to feel the rise and fall of their hands on the belly.
- Feature Supta Baddha Konasana as the finale in a 60-minute “Sleep Sanctuary” class and promote the session to shift workers and new parents who crave restorative rest.
- Email attendees a printable “Bedtime Butterfly” sheet outlining three simple steps to recreate the pose at home. Every night they use it, your studio stays top of mind.
Source: yanalya on Freepik
7. Corpse Pose (Savasana)
The grand finale that tells every muscle fiber, thought loop, and stress hormone to switch off. Think of it as your body’s built-in sleep button.
How to do it (5–10 min hold)
- Lie flat on your back, legs extended, feet flopping out naturally.
- Slide the shoulder blades down, palms face up.
- Close the eyes. Inhale for a slow count of four, exhale for six.
- Mentally track your breath or scan the body from toes to crown, softening any leftover tension.
Why it help you sleep
- Complete nervous-system reset. Electroencephalogram studies show Savasana shifts brain waves toward the alpha and theta range, the same patterns seen just before sleep.
- Heart and breath slow together. Ten minutes in Savasana can lower pulse by up to eight beats per minute and extend exhalations by twenty percent.
- Integrates the entire practice. Letting muscles settle after movement cements the cortisol drop you earned in earlier poses.
- Mind-clearing effect. Guided body scans during Savasana reduce rumination, a key factor in insomnia.
Make it extra comfy
- Place a rolled blanket under knees if the lower back arches.
- Cover the body with a light throw to stay warm.
- Use an eye pillow or folded towel to block stray light.
- If lower back feels tight, slip a small bolster under the sacrum for gentle support.
Tips for studio owner
- Set the scene: Dim lights to ten percent and let the final track be a soft instrumental under sixty beats per minute.
- Guide a body scan: Speak slowly, directing attention from toes to head, then allow two minutes of silence so students absorb the calm.
- Offer weighted props: Lightly place a two-pound sandbag on the belly; the subtle pressure deepens diaphragmatic breathing.
- Capture the mood: Finish class with a single chime or gentle bell, not a voice command, so students surface gradually.
- Keep the connection: Email attendees an audio file of your five-minute Savasana body scan. Each bedtime listen reminds them of the sanctuary your studio provides.
Studio Tips: How Yoga Studios Can Offer Sleep-Focused Classes
Demand is real: more than 300 million people now practise yoga worldwide, and interest keeps rising as the wellness market heads toward a projected US $215 billion by 2025.
Sleep-centric formats such as Yoga Nidra are especially popular, with lab research showing the practice puts 89 percent of participants into a sleep-like state.
1. Curate the perfect “Sleep Sanctuary” environment
- Lighting: Keep brightness below 30 percent; salt lamps or warm bulbs signal night-time.
- Sound: Choose tracks under 60 BPM or nature loops (rain, soft waves).
- Props within reach: Bolsters, straps, eye pillows, sandbags and light blankets at every mat cut setup stress.
- Temperature: A cool 22 °C (72 °F) helps the body’s core temperature drop for easier sleep.
2. Schedule with circadian logic
- Offer sleep classes in the last two hours before local sunset or at 8–9 p.m. to catch people finishing work.
- Test a short lunchtime “reset” version: 25-minute Yoga Nidra sessions that promise a mental power-nap for office workers.
3. Design the class flow (60-Minute “Sleep Sanctuary” Studio Class)
Teaching touches that keep clients coming back:
- Multisensory layering – combine low light, 60 BPM playlist, and lavender or chamomile diffusers.
- Prop convenience – bolsters, straps, sandbags, and blankets at every mat to remove setup stress.
- Consistent cueing – maintain the 4-in / 6-out breath count from warm-up to Savasana to anchor the whole class in one calming rhythm.
- Retention hook – run a “Sleep Progress Check-In” workshop every 4 weeks where members share journaled sleep wins and renew packages on the spot.
4. Use Rezerv to schedule, promote & fill your sleep classes
- Easy class setup: Schedule recurring “Yoga for Sleep” or “Evening Unwind” sessions in just a few clicks.
- Send automated reminders: Use Rezerv’s email, SMS, or WhatsApp campaign tools to nudge members before class.
- Segment your audience: Target sleepy-time classes to late-night bookers, stressed clients, or those attending Yin or Restorative classes.
- Offer flexible packs: Create class bundles specifically for “Sleep Yoga” with special rates or intro offers.
- Add a waitlist: Let clients auto-enroll if someone cancels—so your classes are always full.
- Track results: Monitor attendance trends and engagement data via Rezerv’s dashboard to optimize timing and marketing.
5. Add revenue streams without losing the chill
- Printable bedtime routine cards: Bundle with class packs or sell for a small fee.
- Weighted eye pillows and lavender sprays: Retail items that reinforce the nightly ritual at home.
- Mini on-demand library: Record 10-minute audio Yoga Nidra sessions and sell as a subscription or member perk.
6. Retain clients with take-home support
- Email class attendees a PDF “Sleep Toolkit”: three poses, breathing cadence (4 in / 6 out) and a short body-scan script.
- Schedule a monthly “Sleep Score Check-In” workshop where members share progress and reset goals.
- Encourage students to keep a simple sleep log so they can track improvements and link them back to your class.
Conclusion
If you've ever stared at the ceiling at 2 a.m., willing your brain to shut up, you’re not alone. Modern life runs at full speed, and your nervous system often forgets how to hit pause. But yoga? Yoga remembers.
Just 10 quiet minutes with your breath, your body, and a few gentle poses can be the difference between tossing all night or waking up rested. From Child’s Pose to Legs-Up-the-Wall, yoga offers a science-backed, side-effect-free way to improve your sleep quality, night after night.
And for yoga studio owners: the demand is here. Sleep support is one of the biggest wellness needs today. Curate the space, guide with care, and you won’t just be offering another class, you’ll be offering relief.
Cheers,
Friska 🐨
Read next: What is a Mindful Yoga and 5 yoga studios in Singapore that can help you practise it