Calm Your Body and Quiet Your Mind: Yoga Poses for Better Sleep

The hustle of daily life often follows us to bed, with endless to-do lists and racing thoughts keeping us awake. But what if you could calm your body and quiet your mind with just a few minutes of movement?

Yoga offers a simple and effective way to transition into a restful state, preparing your body and mind for quality sleep. By focusing on your breath and practicing gentle, calming poses, you can create a sense of stillness and ease that helps you leave the day behind.

According to Tina Kaminski, therapist at Modern Minds and certified yoga instructor, “Yoga before bed is a powerful way to release physical tension and settle your thoughts. These calming poses help signal your body that it’s time to rest, creating a bridge between the busyness of your day and the peacefulness of sleep.”

Here are three restorative yoga poses Tina recommends to release tension, ground your thoughts and invite restful sleep.

1. Cat-Cow Pose: Soothe Your Spine and Sync with Your Breath

Cat-Cow is a gentle flow between two poses that stretches your spine, relaxes tight muscles, and focuses your attention on deep, calming breaths.

How to do it:

• Start on your hands and knees, with your hands shoulder-width apart and your knees directly below your hips.
• Inhale deeply as you lift your gaze toward the sky, arching your back and dipping your stomach toward the floor.
• Exhale slowly as you lower your gaze to the floor, rounding your back toward the ceiling.
• Continue this flow for at least 5 slow breaths, moving mindfully and paying attention to how your body feels with each movement.

Why it helps: Tina explains, “This rhythmic movement helps to release tension in your spine and encourages a meditative focus on your breath, which is incredibly soothing for the nervous system.”

2. Bridge Pose: Open Your Heart and Release Stress

Bridge pose helps to relieve tension in your lower back and hips while promoting better circulation and a sense of calm.

How to do it:

• Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
• Position your arms flat on the ground with your fingertips grazing the backs of your heels.
• On an inhale, press into your feet and lift your back off the mat, raising your hips into the air.
• Hold the pose or gently pulse for 4 breaths.
• On an exhale, slowly lower your back to the mat.
• Repeat this flow 5 times, moving at your own pace.

Why it helps: “Bridge pose is wonderful for opening the chest and stretching the spine, but it also helps to ground your thoughts and bring you into the present moment,” Tina says.

3. Legs Up the Wall: Total Relaxation

This restorative pose is perfect for winding down and letting go of stress. It gently stretches your lower back and hamstrings while promoting relaxation and circulation.

How to do it:

• Sit sideways next to a wall, then swing your legs up the wall as you lie back on the floor.
• Position your hips as close to the wall as is comfortable, with your legs resting fully against it.
• Stretch your arms out by your sides, palms facing up, and close your eyes.
• Hold this pose for several minutes or as long as you like, focusing on slow, steady breaths.

Why it helps: “Legs Up the Wall is one of the most calming poses you can do,” Tina shares. “It helps reduce tension in the lower body while encouraging total relaxation and a quiet mind.”

Tips for Your Nighttime Yoga Practice

Tina offers a few tips to make your yoga routine even more effective:

• Create a calming environment: “Dim the lights, put on soft music, or light a candle to set a soothing tone,” she suggests.
• Focus on your breath: “Slow, steady breaths activate your parasympathetic nervous system, which is your body’s natural relaxation response.”
• Be consistent: “Even just 5-10 minutes of yoga before bed can create a meaningful difference in your ability to wind down and rest well.”

When life feels overwhelming, taking a few moments to calm your body can make all the difference. These poses are simple, accessible, and a great way to reconnect with yourself after a busy day. Tonight, let yoga help you set aside the day’s stress and ease into a peaceful night’s sleep.

As Tina says, “Yoga isn’t just about movement—it’s about finding stillness and balance, even in the busiest of seasons.”

Sweet dreams! 🌙