Can't Sleep? Skip the Pills, Try Yoga — These 5 Poses Will Bring You Peaceful Sleep!

International Yoga Day: If you struggle to sleep properly at night or often wake up in the middle of your rest, the answer might lie in the age-old practice of yoga. In today’s fast-paced lifestyle, stress, excessive screen time, and erratic routines commonly disrupt sleep patterns. Yoga offers a natural, side-effect-free remedy. Practicing a few simple yoga postures each night before bed can soothe the mind, relax the body, and gently ease you into deep, restful sleep.

Gentle poses like Balasana (Child's Pose), Viparita Karani (Legs Up the Wall), Shavasana (Corpse Pose), and breathing techniques like Bhramari Pranayama reduce mental chatter and physical tension. These practices signal the nervous system to shift into a relaxed state, making it easier to fall asleep and stay asleep. Including just 10–15 minutes of these yoga poses in your nightly routine can bring noticeable improvements in sleep quality. Make yoga a habit, and let restful nights return naturally.

Yoga Day 2025: 5 simple yogasanas relieving insomnia

1. Sukhasana - Simple asana for mental peace
Sukhasana is an easy meditation posture that you can also do by sitting on the bed. It reduces mental stress and gives peace to the brain. Sit in this posture for 5-10 minutes before bedtime and take deep breaths. This will calm the mind and sleep quickly.

How to do

• Cross both legs and sit down
• Keep the spinal cord straight
• Close your eyes and take a deep breath
• Focus your attention on the breath

2. Balasana - Best Yogasan to relieve stress
Balasan, also known as 'Child Pose', is a resting posture that gives rest to the body and mind. It reduces stress of the back and shoulders, which helps in getting deep sleep.

How to do:

• Sit on your knees
• Ring on the forehead land
• Spread hands forward
• Stay 1-2 minutes in this posture taking a deep breath

3. Viparita karani - improve blood circulation and mental peace
This asana is extremely helpful in relieving fatigue and calming the nervous system. This improves blood flow to the feet and calms the mind.

How to do:

• Lie near the wall
• Hold the feet upwards on the wall
• Keep hands next to the body
• Close your eyes and take deep breaths
• Stay in this currency for 5-10 minutes

4. Shavasana - Last and effective posture for sleep
Shavasana gives complete rest to both the body and the mind. It removes stress, fatigue and restlessness. Doing this asana just before sleeping leads to deep and calm sleep.

How to do

• Lie on your back
• Keep hands and feet a little
• Close eyes
• Focus on breath
• Leave the body loose for 5-10 minutes

5. Bhramari Pranayama - Pranayama that calm the mind
The sound like Bhavanre in Bhramari Pranayama calms the mind and reduces the problem of insomnia. This brings refreshing in the brain and sleeps quickly.

How to do

• Sit in Sukhasana
• Close your eyes and cover the ears with fingers
• Remove the sound of 'Hmm' by taking deep breath from the nose
• Repeat 5-7 times

Sleep problem has become common in today's run -of -the -mill life. But these five simple postures of yoga and pranayama, if you do before sleeping daily, then your sleep quality can improve tremendously. Take a pledge on this Yoga Day that you will make yoga a part of your routine to take care of your body and mind.