Do you get enough sleep, friend? Do you wake up feeling rested?

I’m a terrible sleeper, but I remember a particular sleep (don’t you remember the good ones!?) from when I was about 17. I went with a friend to see Jack Johnson in concert somewhere. We partied hard (as hard as you can expect to party at a Jack Johnson gig) and ended up getting back to my friend’s mum’s house around 3am.

I don’t think I woke up until about 1pm the next day. I felt rested and particularly excited for my friend’s mum’s lunchtime fry up.

As someone who’s always struggled to sleep past 6:30am (when all I want is a bloody lie in), this was a pretty big deal.

I’m now 33 and still remember that sleep.

The point of me telling you this story is to remind you: sleep is a bloody big deal.

No, you’ll not sleep when you’re dead. You’ll be dead. Sleep now. It makes EVERYthing better.

And yoga can really support good sleep. A gentle routine before bed (like this one) can make all the difference to the quality of your shut-eye.

So here’s my favourite yoga poses to help you unwind and prepare for one of those sorts of sleeps you’ll still remember in 15 years (no rowdy teenage music gigs involved):

Forward Fold

A brilliant start to any yoga for sleep session, a forward fold encourages your body to slow down whilst giving you a gentle stretch in your back and legs.

Make sure to bend your knees as much as you need to, maybe sit on a blanket to encourage your pelvis to tilt forward, and focus on long, slow breaths through your nose.

Supine Heart Opener

This is one of my all-time favourites. Grab a blanket (or use a traditional bolster), roll it up into a sausage shape, then lie on it so it runs the length of your spine.

Optional extra: butterfly pose. This means bringing your feet together and allowing your knees to drop to the sides, giving you a stretch in your inner thighs. You can support the knees with extra blankets or pillows here.

This pose is great for resetting the spine after sitting too much, and releases tension and tightness, promoting relaxation.

Again, make sure to breathe long, deep breaths, and try using an eye pillow or mask to cover your eyes.

Legs Up The Wall Pose

This pose can be done with a wall or without. Use a blanket or bolster to elevate your hips slightly, then lift your legs to the sky.

It’s a great pose for restless leg syndrome, circulation, varicose veins, and generally promotes a deep sense of ease and relaxation. See if you can hold this pose for five minutes or more, breathing slowly and mindfully through the nose, again using a mask or eye pillow to promote deep rest.

Plow Pose

Plow pose – similar to the forward fold above (just imagine flipping me around so the floor is beneath my legs instead) – is another amazing yoga pose to promote sleep, rest, and a shift into nervous system calm.

From a legs up the wall pose, use your hands to lift your hips and send your feet beyond your head.

Your legs should be straight (ish), and there’s the option to bring your toes to the ground. Just make sure you’re actively lifting through your hips to avoid too much spinal compression.

This pose is a little more intermediate, so might be avoided by total beginners or anyone suffering with any particular stiffness or injury in the upper back or neck.


Probably the most restful of all yoga poses, savasana is the ultimate in your pre-sleep slow-down.

Get as comfy as possible, maybe using a blanket or bolster for under your knees (particularly if you have any niggles in your lower back), cover yourself in a blanket if it’s chilly, use a mask or eye pillow, and let gravity do the work.

This pose is about completely letting go. What can you do to soften every part of your body? Let your breathing return to its natural tempo and depth, and sink into the surface you’re lying on.

Savasana is best when you’re guided through it (like with this session), to help you mind stop racing and to make sure you’re resting as long as necessary.

These poses (and a couple more) all feature in my 12-minute Bedtime session, an on-demand yoga class designed to help you get the best night’s sleep. Be guided, take some time out for you, and let the magic of yoga do the work for sleep so good your next day can’t help but be magical.

In the meantime, join TYR’s inner circle for free yoga, exclusive resources, and inspiration.

Chloe - TYR Founder & Joyful Living Coach

POSTED: 09/08/2023

Chloe is a yoga teacher, mindfulness guide, and joyful living coach, and she thinks the meaning of life is probably to be as happy as possible.

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