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5 Yoga Poses To Calm A Busy Mind And Relax Your Body Before Sleep

Know 5 calming yoga poses that help quiet a busy mind, reduce stress, and promote deep, restful sleep naturally before bedtime.

Written by Muskan Gupta | Published : December 30, 2025 8:39 PM IST

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Child's Pose (Balasana)

Childs pose is a variety of relaxation pose, as back, shoulder, and neck tension is relieved. In order to perform this pose, one should be kneeling on the floor, and leaning back on their heels and they should bend forward with their forehead to the mat. Bend up your arms, or lay them with your body. Shut your eyes and concentrate on low and deep breathing. This is a pose that leads to reflection and rest which would calm a hectic mind. Childs Pose Spending an additional 2-5 minutes before going to bed may bring about a feeling of tranquility.

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Legs Up The Wall (Viparita Karani)

Legs Up the Wall is the pose which helps to relax and improve circulation and reduce the level of stress. Lay on your back with the legs elevated against a wall with the hips very near the wall. Keep your arms beside your torso and palms upwards. Keep your eyes closed and take slow deep breaths to allow the tension to be taken out of your legs and your lower back by gravity. The pose is a perfect way to relax and it assists the nervous system to move towards a calmed and restful position and therefore, find it easier to fall asleep.  Also Read - Morning Yoga Routine: 8 Simple Yoga Asanas You Must Practice Every Morning For Instant Energy

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Seated Forward Bend (Paschimottanasana)

Seated Forward Bend lengthens the spine, shoulders, and hamstrings as well as soothing the mind. Sey on the ground keeping your legs stretched straight in front of you. Breathe in and stretch your spine then as you breathe out, lean forward, reach your feet, ankles or shins. Hang your head, and take your neck easy. Focus on slow, deep breaths. Such a position contributes to the elimination of mental tension that allows a calming effect thereby making your mind sleepy.

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Supine Spinal Twist (Supta Matsyendrasana)

Supine Spinal Twist is beneficial in that it can relieve the tension in the spine and the whole back, as well as in calming the nervous system. You should lie down on your back with your knees towards your chest. Bend your knees softly to one direction maintaining your shoulders. Lay your arms in a T-pose and swivel your head the other way around your knees. Breath in, hold a few breaths and then switch. This twisting movement has the benefit of switching the internal organs, stress reliever, and relaxing an agitated mind prior to sleep.  Also Read - Evening Yoga Routine: 10 Simple Yoga Pose to Practice During Sunset For Instant Calmness

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Corpse Pose (Savasana)

The final yoga pose is the Savasana which is done towards the end of a yoga session. Lay you back and keep your legs ajar and your arms as casual as possible at your sides. Shut your eyes and listen to your breathing, and then sink into the earth with your body. Let thoughts be as they like unto judgment. Even a 5-10 minutes stay in Savasana just before bedtime can profoundly rest the body and mind, and thus, it is easier to fall asleep and be able to sleep.