Yoga For Sleep – The 5 Pose 10 Minute Yoga Routine For Deep Sleep

FlowFonix teams up with Warrior One Yoga to show you how to use yoga for sleep!

The following Yoga For Sleep Routine is a guest blog by ex-pro surfer, BJJ black belt, and mindful-yogi Dustin Brown and his tribe from Warrior One Yoga here in Melbourne.

Dustin and his wife Nova run a kick-ass yoga studio and you definitely feel the love as soon as you step foot in the door.

Warrior One Yoga has a mission to create mindful warriors through yogic practice and if you follow them on Instagram, you can definitely see that Nova and Dustin talk the talk and walk the walk.

Check them out at

So, Let’s Get To It 

Do you suck at sleeping? Well, if you work, study, have kids, – there’s no doubt you have your hands full… add to that a social life, drinking coffee, and being connected through your  smartphone 24/7, you’ve got the perfect catalyst to keep your mind racing while you lay in bed.

So, if you’re struggling to calm your thoughts and relax your body before you sleep, we’ve got a simple 10-minute Yin yoga routine that will stretch and relax your muscles while resting your mind and priming you for bed.

The reason Yin Yoga is the perfect practice before bed is that it is a slow paced, relaxed routine. It requires you to hold poses and concentrate on your breathing. This essentially takes your mind away from your worries and thoughts, and makes you very present with what you are doing.

We’ve hand picked the 5 most effective Yin Poses to bolster your sleep and clear your mind. Remember – Yin yoga is about being relaxed in your pose, so don’t over-exert your stretch – and remember to BREATHE!

How To Use Yoga For Sleep

1. Rag Doll 

Sanskrit name: Uttanasana
Benefits: Stretches legs and back, relieves stress, and calms the mind

Yoga For Sleep

How to perform it:

  1. Fold at the waist
  2. Soften your knees (slightly bent)
  3. Allow your upper body to hang
  4. Take slow, deep breaths
  5. Allow your legs to bend more so you feel comfortable
  6. Hold this pose for 1-2 minutes

2. Hero’s Pose 1

Sanskrit name: Supta Virasana
Benefits: optimal for hips or knees, stretches thighs and ankles, and therapeutic for high-blood pressure
How to perform it:

Yoga For Sleep

  1. Place a bolster,  yoga block, or a normal blanket, underneath your bum bones
  2. Sit between your heels, with your knees together
  3. Tuck your tailbone under
  4. Lie back to a comfortable amount
  5. Hold this pose for 2-3 minutes

If Hero’s pose 1 is too difficult to do (and it’s okay if it is – we’ve all got different body types and different sized limbs – it’s about finding what works for you!) – Hero’s Pose 2 is a more relaxed variation
Hero’s Pose 2 – perform if you cannot do Hero’s Pose 1

  1. Keep the bolster, yoga block, or blanket underneath your bum
  2. Let your big toes touch and place your knees wide apart
  3. Tuck your tailbone under
  4. Lie back to a comfortable amount
  5. Hold this pose for 1-2 minutes

3. Bound Angle Pose

Sanskrit name: Baddha Konasana
Benefits: opens the hips, relieve menstrual cramps, and reduces stress
Yoga For Sleep

  1. Place the outside edges of your feet together
  2. Drop your knees wide apart
  3. Draw your chest and chin towards your feet
  4. Allow your spine to round forward
  5. Sit on a blanket to support your bum and feel free to use a yoga block to support your head
  6. Hold this pose for 1-2 minutes

4. Supine twist 

Sanskrit Name: Jathara Parivartanasana
Benefits: relieves tight shoulders and lower back, elongates the spine, and quiets the mind
Yoga For Sleep

  1. Lay on your back
  2. Cross your right thigh over your left
  3. Hook your right foot behind your left calf
  4. Drop both legs to the left
  5. Reach your right arm out to the right side of your body
  6. Follow your palm with your eye gaze
  7. Repeat on the left side
  8. Hold each side for 1-2 minutes

5. Legs Up The Wall Pose

Sanskrit Name: Viparita Karani
Benefits: good for insomnia, assists with anxiety, headaches, and migraines
Yoga For Sleep

  1. Lay on your back, with your feet facing the wall
  2. Make sure you’re comfy
  3. Place your legs up the wall
  4. Again – make sure you’re comfy and adjust the distance from the wall as needed
  5. Use a blanket, block, or pillow to put underneath your lower back to elevate yourself higher
  6. Both legs should be up on the wall now
  7. Hold for as long as you’d like – the optimal time is 5 minutes (or more if you’d like)

There you have it – that’s how to use yoga for sleep and and get a perfect night’s rest. All you need to do is sacrifice 10 minutes before bed to reward yourself with a deep and rejuvenating sleep – it’s the ultimate winning trade-off.


To learn more about Warrior One check out their website and check out some of their blogs:







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