Top 8 'Toss-and-Turn-to-Tranquil-Tuck-In' Yoga Poses to practice at home for deeper sleep tonight - Goh Ling Yong
Is the glow of your phone the last thing you see before a night of restless tossing and turning? You’re not alone. In our hyper-connected, always-on world, the simple act of switching off and drifting into a deep, restorative sleep can feel like a distant dream. The day’s worries, the endless to-do lists, and the lingering tension in your shoulders all conspire to keep your mind racing long after your head hits the pillow.
We often search for complex solutions—apps, gadgets, supplements—but sometimes, the most profound answer lies in ancient wisdom, simplified for our modern lives. The solution isn't about forcing sleep; it's about inviting it. It's about creating a gentle transition from the chaos of the day to the calm of the night. This is where a simple, mindful yoga practice can be your most powerful ally, transforming your pre-bedtime routine from a struggle into a sanctuary.
This isn't about tying yourself into a pretzel or breaking a sweat. Bedtime yoga is the complete opposite. It’s a slow, deliberate conversation with your body, using gentle stretches and deep breathing to release physical tension and quiet the mental chatter. Think of it as a lullaby for your nervous system. Here are eight simple, accessible poses you can do right in your bedroom—some even in bed—to guide you from "toss-and-turn" to a truly tranquil tuck-in.
1. Child's Pose (Balasana)
(Image: A serene image of someone in a gentle Child's Pose)
There’s a reason this pose is a go-to in almost every yoga class; it’s an instant signal to your body and mind to surrender. Child's Pose is a grounding, introspective posture that gently stretches your lower back, hips, and thighs while calming the brain. By folding inward and resting your forehead on the mat, you create a sense of safety and quiet, effectively shutting out external stimuli and turning your focus inward. It's the physical embodiment of a comforting hug for your nervous system.
In this position, your breath becomes a powerful tool. As you inhale, feel your back ribs expand, creating space and releasing tension along your spine. As you exhale, allow your body to feel heavy, melting deeper into the support of the floor. This rhythmic breathing soothes the sympathetic nervous system (your "fight-or-flight" response) and activates the parasympathetic nervous system (your "rest-and-digest" response), preparing you for deep sleep.
Make it cozier: If your forehead doesn't comfortably reach the floor, rest it on a stacked pair of fists or a soft pillow. For deeper hip relaxation, you can place a rolled-up blanket or a cushion between your heels and your glutes. Try widening your knees to make more space for your torso and belly, allowing for deeper, more comfortable breaths.
2. Cat-Cow Stretch (Marjaryasana-Bitilasana)
After a long day hunched over a desk or a steering wheel, your spine holds a tremendous amount of stress. The Cat-Cow stretch is a simple, dynamic flow that works to release this built-up tension. It’s a beautiful pairing of two poses that gently massages the spine and abdominal organs, improving flexibility and easing back pain. The magic of this movement lies in its connection to your breath.
As you inhale for Cow pose, you drop your belly, lift your chest and tailbone, and create a gentle arch in your back. This movement stretches the front of your body and your neck. As you exhale into Cat pose, you reverse the curve, rounding your spine towards the ceiling and tucking your chin to your chest. This releases the tension between your shoulder blades and along the length of your spine. This gentle, rhythmic oscillation is incredibly meditative, helping to synchronize your body and mind.
Pro-Tip: Close your eyes and let your breath guide the movement. Don't rush it; the goal is to move slowly and mindfully, feeling every vertebra articulate. Imagine your breath initiating the movement, flowing up and down your spine like a gentle wave, washing away the day's stress.
3. Legs-Up-the-Wall Pose (Viparita Karani)
This is the ultimate low-effort, high-reward pose for deep relaxation. Legs-Up-the-Wall is a passive, gentle inversion that is celebrated for its ability to calm the mind and soothe the body. By elevating your legs above your heart, you reverse the effects of gravity, helping to drain fluid and relieve pressure from tired, achy feet, ankles, and legs. It's a lifesaver after a day spent sitting or standing for long hours.
The benefits are more than just physical. This posture has a profoundly calming effect on the nervous system. It helps to lower your heart rate and blood pressure, reduce anxiety, and quiet the mental chatter that often keeps us awake. Lying in this position for just 5 to 15 minutes can shift your entire state of being, making it one of the most effective yoga poses to practice right before you slide under the covers for better sleep.
How to get into it gracefully: Sit on the floor sideways, with one hip right up against the wall. From there, swing your legs up the wall as you simultaneously lie back onto the floor. Scoot your hips as close to the wall as is comfortable. For extra comfort and a gentler stretch on your hamstrings, place a folded blanket or a bolster under your lower back and hips. Rest your arms out to your sides with your palms facing up in a gesture of receiving rest.
4. Supine Spinal Twist (Supta Matsyendrasana)
Twisting poses are like a detox for your central nervous system and a reset button for your spine. The Supine Spinal Twist is a wonderfully gentle way to "wring out" the tension that accumulates in your back and shoulders throughout the day. Lying on your back, you draw one knee into your chest and then gently guide it across your body, allowing gravity to do most of the work.
This pose provides a beautiful stretch for the glutes, chest, and obliques while neutralizing the spine. As you hold the twist, focus on breathing deeply into your belly. This diaphragmatic breathing helps to massage your internal organs, aiding digestion—another key component of a restful night. Releasing your spine in this way before bed can alleviate nagging lower back pain and help your entire body feel more aligned and at ease.
Don't force it: The goal is to keep both of your shoulder blades rooted to the floor (or as close as possible). If your bent knee is hovering far above the ground, slide a pillow or a stack of books underneath it for support. This allows your muscles to fully relax into the stretch instead of straining to hold the position. Remember to practice on both sides to maintain balance.
5. Standing Forward Fold - Ragdoll Variation (Uttanasana)
While it might seem counterintuitive to stand up when you're trying to wind down, this gentle forward fold is designed to release your entire posterior chain, from your heels all the way up to the crown of your head. In the Ragdoll variation, the emphasis is on passive release rather than an active stretch. By letting your head hang heavy, you create a mild traction that releases tension in your neck and shoulders, a common storage area for stress.
This pose also has a surprisingly calming effect on the mind. By bringing your head below your heart, you increase blood flow to the brain, which can help to soothe the nervous system and relieve mild anxiety. It’s a moment to let go of control, to allow gravity to gently pull the stress out of your spine and shoulders, and to simply hang in stillness.
Key to comfort: Bend your knees—a lot! This isn't about touching your toes; it's about protecting your lower back and releasing your spine. Let your belly rest on your thighs. You can grasp opposite elbows and sway gently from side to side if it feels good, like a heavy pendulum slowly coming to a rest. Take a few deep, audible exhales through your mouth to release even more tension.
6. Reclined Pigeon Pose (Sucirandhrasana)
We often carry a surprising amount of emotional stress and tension in our hips. Tight hips can contribute to lower back pain and an overall sense of being "stuck." While traditional Pigeon Pose can be intense, the reclined version, often called "Thread the Needle," offers the same deep hip-opening benefits in a much gentler, more supportive way. It's the perfect pre-sleep stretch for your glutes and piriformis muscle.
Lying on your back, you cross one ankle over the opposite thigh, creating a "figure four" shape with your legs. You then reach through the space between your legs to hold the back of the supporting thigh, gently drawing it towards your chest until you feel a comfortable stretch in the hip of the crossed leg. This pose allows you to control the intensity completely, ensuring you stay in a state of relaxation.
Find your sweet spot: Keep your head and shoulders relaxed on the floor. If your head lifts, place a small pillow underneath it. To deepen the stretch, you can gently use the elbow of your bent leg to press your knee away from your body. To lessen the intensity, simply don't pull the supporting leg in as close. The goal is a sustained, gentle release, not a sharp or painful sensation.
7. Reclined Bound Angle Pose (Supta Baddha Konasana)
This is perhaps one of the most restorative and calming poses you can practice. Reclined Bound Angle Pose is an incredibly passive hip and groin opener that encourages a state of complete surrender and receptivity. By lying on your back with the soles of your feet together and knees falling out to the sides, you gently open up the front of your body, which can feel wonderfully liberating after a day spent hunched forward.
This pose is not just about the physical stretch; it’s about creating an energetic state of openness and calm. It can help to relieve symptoms of stress and mild depression, and it stimulates the abdominal organs and improves circulation. As a wellness expert, Goh Ling Yong often speaks about the importance of creating rituals that signal safety and rest to our bodies, and this pose is a perfect example of that principle in action.
Pillow power: The key to this pose is support. The inner thigh stretch can be intense for many people. Place pillows, blocks, or rolled-up blankets under each knee or thigh. This support allows your muscles to completely let go, so you can truly relax into the pose for several minutes without any strain. For a deeper connection to yourself, place one hand on your heart and the other on your belly, and just focus on the gentle rise and fall of your breath.
8. Corpse Pose (Savasana)
Do not skip this pose. It may look like you’re just lying down, but Savasana is the most important posture for integrating the benefits of your practice and preparing your body for a truly deep sleep. This is where you transition from "doing" to simply "being." In Savasana, you give your body permission to completely let go, releasing control over your breath, your muscles, and your thoughts.
The purpose of Corpse Pose is to achieve a state of conscious relaxation. As you lie in stillness, your body absorbs the calming effects of the previous stretches. Your nervous system downshifts, your mind quiets, and you create the ideal physiological conditions for sleep to come naturally. It’s the final, crucial step in telling your entire system that the day is done and it is now safe to rest, recover, and rejuvenate.
The final tuck-in: Get comfortable. Really comfortable. Place a pillow under your knees to release your lower back. Cover yourself with a blanket, as your body temperature will naturally drop as you relax. Consider using an eye pillow to block out any lingering light and apply gentle pressure to your eyelids. Scan your body from the tips of your toes to the crown of your head, consciously inviting each and every muscle to become soft, heavy, and completely relaxed. Give yourself at least five minutes here before you finally turn off the light.
Your Invitation to Tranquility
Building a better relationship with sleep doesn't require a drastic overhaul of your life. It can begin with a small, gentle, and consistent ritual. This simple sequence is an invitation—an invitation to slow down, to breathe deeply, and to honor your body's need for true rest.
Don't feel pressured to do all eight poses every single night. Start with two or three that feel best in your body. The most important thing is to create a consistent practice that signals to your mind and body that it’s time to unwind. In a world that constantly demands more from us, taking these few minutes for yourself is a radical act of self-care.
Now, we’d love to hear from you. Which of these poses are you most excited to try tonight? Do you have another favorite way to unwind before bed? Share your thoughts and experiences in the comments below—let's build a community of better sleepers together
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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