Do you often find yourself tossing and turning all night, unable to slip into deep, restful sleep? You’re not alone. Insomnia affects millions of people worldwide, causing fatigue, low energy, mood swings, and a host of negative effects on overall health.
The good news is, you can improve your sleep naturally — and practicing yoga for insomnia is one of the most effective solutions. With gentle movements that relax the body and calm the mind, yoga helps you drift into deeper, higher-quality sleep. Especially when paired with comfortable women’s yoga apparel and supportive props from Olaben, you can enjoy a more pleasant practice, maximize results, and make yoga an effortless part of your nightly routine.
How Does Yoga Help with Insomnia?
Yoga for insomnia is a simple yet powerful natural remedy that helps transition your body into a relaxed state, making it easier to fall — and stay — asleep. By combining slow, gentle poses with deep, steady breathing, yoga releases tension, calms the mind, and prepares the body for a more restful night.
According to the U.S. National Center for Complementary and Integrative Health, over 55% of yoga practitioners report sleeping better, and 85% experience a significant reduction in stress. This highlights yoga’s positive impact not only on sleep quality but also on mental well-being.
5 Yoga Poses to Relieve Insomnia
Now that you know why yoga is called a “natural sleep aid,” let’s put it into practice. Below are five yoga poses for insomnia that relax the body, soothe the mind, and guide you into deeper, more restorative sleep.
1. Legs Up the Wall Pose (Viparita Karani)
How to do it:
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Lie on your back on a yoga mat, with your hips close to a wall.
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Extend both legs upward, resting them against the wall at a 90-degree angle to your body.
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Rest your arms alongside your torso or place your hands on your belly.
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Close your eyes and breathe slowly and deeply for 5–10 minutes.
This pose improves blood circulation, reduces heaviness and swelling in the legs, and stimulates the nervous system to enter a deeply relaxed state. For added comfort, use a cushioned yoga mat and place a small pillow under your hips to reduce pressure on the lower back.
2. Corpse Pose (Savasana)
How to do it:
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Lie flat on your back, legs slightly apart.
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Rest your arms alongside your body, palms facing upward.
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Consciously relax each body part from your toes to the crown of your head.
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Breathe deeply and evenly for 10–20 minutes.
This is the ultimate relaxation pose, perfect for slowing your heart rate and releasing mental tension after a long day. Wearing soft, stretchy yoga apparel for women will help you stay completely comfortable so you can sink deeper into rest.
3. Child’s Pose (Balasana)
How to do it:
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Kneel on the mat, sitting back onto your heels.
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Fold forward, resting your forehead on the mat.
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Extend your arms forward or alongside your body.
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Breathe deeply, sinking further into the pose with each exhale.
Balasana offers a gentle sense of peace, relieving tension in the back, shoulders, and hips. If you want to reduce pressure on your chest or knees, use a yoga block or a small pillow under your torso and forehead for extra support.
4. Standing Forward Bend (Uttanasana)
How to do it:
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Stand tall with feet hip-width apart.
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Exhale as you hinge forward from the hips.
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Let your hands touch the floor, hold your ankles, or rest them on your shins.
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Relax your head, neck, and shoulders, breathing steadily for 1–3 minutes.
Uttanasana stretches the hamstrings, relieves spinal tension, and boosts blood flow to the brain, bringing an instant sense of calm. If your hamstrings feel tight, bend your knees slightly to ease the stretch while still enjoying its benefits.
5. Reclined Bound Angle Pose (Supta Baddha Konasana)
How to do it:
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Lie on your back, bend your knees, and press the soles of your feet together.
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Let your knees fall open to the sides, placing pillows or folded blankets under your thighs for support.
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Rest your arms at your sides, palms facing upward.
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Close your eyes and breathe deeply for 5–10 minutes.
This gentle hip opener relaxes the inner thighs and quiets the mind. For a more immersive experience, practice in a dimly lit, quiet space and add a calming scent with essential oils.
Make Yoga a Nightly Ritual
Practicing these yoga poses before bedtime not only relaxes your body but also soothes your mind, melting away the stress of the day. Just a few minutes each evening can bring noticeable changes — slower breathing, softer muscles, and a calmer mind that naturally drifts into deeper sleep.
Create a warm, inviting practice space with comfortable women’s activewear, a supportive yoga mat, a handy water bottle, and the right props like a yoga block. Turn every session into a relaxing, restorative ritual.
