5 Minute Yoga Movements for Better Sleep 😴

5 Minute Yoga Movements for Better Sleep 😴

Welcome to our latest blog post, where we’ll be discussing five-minute yoga movements that can help improve your sleep. Are you one of the many people who struggle to fall asleep at night? Do you find yourself tossing and turning, unable to find a comfortable position? If so, you’re not alone. Poor sleep can have a significant impact on your overall health and well-being. Fortunately, simple yoga movements can help you relax, unwind, and prepare your body for a restful night’s sleep. In this post, we’ll explore five yoga poses that take only five minutes to complete, making it easy to incorporate them into your bedtime routine. So sit back, relax, and let’s dive into the world of yoga for better sleep.

5 Minute Yoga Movements for Better Sleep


Are you tired of tossing and turning at night? Do you struggle to fall asleep and stay asleep throughout the night? If the answer is yes, you are not alone. Millions of people worldwide suffer from sleep-related issues, leading to fatigue, irritability, and poor productivity during the day. The solution is simple: integrating 5-minute yoga movements into your daily routine. By relaxing your body and mind, yoga can help you achieve a better night’s sleep.

Benefits of Yoga for Sleep

Yoga movements for sleep can help you achieve a restful night by lowering your stress levels, calming your mind, and relaxing your body. When you practice yoga regularly, you’ll be able to reset your circadian rhythm, which is the body’s internal clock that controls when you fall asleep and wake up. Besides, yoga movements can strengthen your respiratory system, increasing oxygen levels in your bloodstream, and reducing breathing problems such as snoring and sleep apnea. Furthermore, yoga can help alleviate back pain, which is one of the leading causes of sleep disorders.

5-Minute Yoga Movements for Better Sleep

Here are five easy, 5-minute yoga movements you can practice daily to achieve a better night’s sleep:

1. Child’s Pose

Start kneeling with your hands extended over your head and your forehead touching the mat. Relax your arms and legs, and focus on your breathing as you hold this pose. Child’s pose is perfect for releasing tension in your lower back and shoulders.

2. Supine Spinal Twist

Lie on your back with your arms extended to the sides. Bring your right knee towards your chest, and then twist it towards the left side, touching the floor with your right knee. Hold the pose for a few breaths, then repeat with the other leg. Spinal twist can help ease back pain and reduce stress.

3. Legs Up The Wall

Find a wall and sit next to it, with your buttocks touching the wall. Slowly lay down on your back with your legs stretched up the wall. Place a pillow under your lower back and buttocks for added comfort. Legs up the wall pose is perfect for relaxing your lower back and legs.

4. Standing Forward Bend

Stand tall with your feet together, then slowly bend forward to touch your toes with your fingertips. Keep your back straight and your neck relaxed as you hold this pose for a few breaths. Standing forward bend can help relieve anxiety, stress, and tension in your lower back.

5. Corpse Pose ###

Lie on your back with your arms and legs relaxed by your sides. Focus on your breath as you clear your mind and relax. Corpse pose is ideal for preparing your mind and body for sleep.

Join the Discussion and Subscribe to Breathe and Flow Yoga

Breathe and Flow Yoga is an excellent resource for finding yoga movements for better sleep. You can join the discussion on their Discord page and subscribe to their newsletter to stay updated on new yoga movements, educational content, and exciting retreats. Led by Bre and Flo Niedhammer, who are registered yoga teachers with the highest certifications as E-RYT500. They are trained in various types of yoga, mobility training, and bodywork. Bre and Flo teach their teacher trainings, workshops, and retreats around the world. They share their philosophy of mental stillness through the fluidity of a strong practice. Their website also provides comprehensive information about their certifications and offerings.


Yoga can help you achieve a better night’s sleep by reducing stress, calming your mind, and relaxing your body. With only 5 minutes a day, you can incorporate these simple yoga movements into your daily routine. Remember to join the discussion on Discord and subscribe to Breathe and Flow Yoga’s newsletter for more helpful yoga advice and tips.


  1. What time of day is best for practicing yoga for sleep?
  • Anytime is suitable for yoga practice. However, it’s best to practice yoga movements for better sleep before bedtime.
  1. What type of clothing should I wear for yoga practice?
  • Wear loose, comfortable, and breathable clothing that allows you to move freely.
  1. Can yoga help with sleep apnea?
  • Yoga can strengthen your respiratory system, alleviate breathing problems, and enhance sleep quality. Discuss yoga practice with your doctor before trying it.
  1. How often should I practice yoga movements for better sleep?
  • Practicing yoga movements for better sleep can be done daily or as often as your schedule permits.
  1. How long does it take to see results from yoga for better sleep?
  • While some benefits of yoga can be felt immediately, it may take a few weeks of regular practice to see significant changes in your sleep patterns.

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About the Author: James Quinto

James is a content creator who works in the personal development niche.