5 bedtime yoga asanas that help improve sleep, reduce stress and screen fatigue

Best yoga poses: A regular bedtime yoga routine also helps reset the body’s internal clock, which is often disrupted by screens and irregular schedules (Image: Siddhaa Akshar)

• Bedtime yoga calms the mind and helps balance hormones
• Gentle poses like Child’s Pose and Legs Up the Wall aid sleep
• Regular practice can reset the body’s clock for better sleep

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Back in the day, nights used to be peaceful. Now, phones and gadgets keep the mind active late till in the night. Because of this routine, people often feel stressed, the hormones get out of balance, and sleep suffers.

Night is a sacred transition. “If we do not slow down, the body carries the day’s tension into sleep,” Himalayan Siddhaa Akshar, author and founder of Akshar Yoga Kendraa, tells Moneycontrol. Bedtime yoga, he says, is not about exercise or perfect poses. Slow breathing and gentle stretches tell the nervous system it is safe to relax. “When breathing slows, cortisol reduces naturally. The body releases melatonin, which helps deep sleep," says Akshar.

He explains how yoga balances the cortisol: “The endocrine system responds to movement and breath. Gentle stretches activate the parasympathetic system, the body’s ‘rest and digest’ mode. Mindful movement calms emotions, supports metabolism, and stabilises blood sugar. It teaches the body to relax before sleep.”

A regular bedtime yoga routine also helps reset the body’s internal clock, which is often disrupted by screens and irregular schedules.

Benefits of Supta Matsyendrasana: This easy yoga asana stretches the spine, relaxes back muscles, and gently massages your stomach, which can help with digestion (Image: Canva)

5 simple bedtime yoga poses

Siddhaa Akshar shares 5 simple bedtime poses that will help you relax and improve sleep.

Balasana

Child’s Poseis like curling up into a small, safe ball. Folding your body inward gently stretches your hips, thighs, and lower back. According to Akshar, it also tells your brain to relax, helping stress and tension melt away. Try to stay in Child’s Pose for about two minutes, breathing slowly and deeply.

Viparita Karani

In Legs Up the Wall, you lie on your back and rest your legs against a wall. “This helps blood flow back to your heart, slows your heartbeat, and can make you feel less tired. It’s very calming. Stay here for three to five minutes and breathe gently,” he explains.

Supta Matsyendrasana

Lie on your back and gently twist your legs to one side while keeping your shoulders on the floor in the Reclined Spinal Twist. This, says Akshar, stretches the spine, relaxes back muscles, and gently massages your stomach, which can help with digestion. Hold each side for about one minute.

Baddha Konasana

Sit with the soles of your feet together and knees falling outward in Bound Angle Pose. This opens your hips and can support hormonal balance. “If comfortable, lean forward slightly to stretch more. Stay for one to two minutes, breathing softly, and enjoy the gentle opening in your body.” he says.

Savasana

Lie flat on your back with palms facing up and let your whole body be still in Corpse Pose. This is a deep rest for your mind and body. According to Akshar, it trains your mind to relax as if preparing for continuous sleep. Stay for about five minutes, breathing calmly and slowly.

Why you should make it a habit

Practice in a calm, dim room. Move slowly. Avoid stimulating music. The goal is relaxation, not flexibility or performance. “Bedtime yoga is a reminder. The day is over. You are safe to rest,” says Akshar. In a restless world, the true luxury is the permission to pause. Bedtime yoga gives calm, balanced hormones, and better sleep.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.