Yoga is a great way to relax and unwind from a long day. Research also shows that practicing yoga before hitting the sack may even help you fall asleep faster and sleep more soundly.

Try these yoga poses to help you get proper rest.


Getting adjusted to Daylight Saving Time? Here are a few yoga poses to help you relax and sleep more soundly. #BlkandFit #blackfitness #yoga #yogaposes #blackwomendoyoga #blackmendoyoga #NoExcuses

♬ Three Miles to Tallehayo – Fableistic

Legs Up

  • Lie on your back. Raise the legs up into the air or, if you’re near a wall, lie them flat against the wall.
  • Lay the arms along the sides of the body.
  • Relax and breathe deeply for 5-20 minutes.

Supine Lunge

  • Lie comfortably on your back. Inhale and on your exhale, bring your right leg into the air.
  • Bend the knee, then grasp the bottom of your right foot. Aim to keep the left leg on the floor.
  • Continue to breathe while stretching the right leg. Hold the pose.
  • Repeat on the other side.

Supine Hamstring Stretch

  • Lie flat on your back. Bend the left leg and rest the foot on the floor. Bring the right leg up into the air. Clasp the hands behind the right knee, gently pulling the leg toward your chest. Breathe and hold the pose.
  • Repeat on the other side.

Happy Baby

  • Lie on your back with your knees drawn in toward your chest.
  • Raise your head and grab a hold to your big toe or the outer part of the feet. Your arms should be in front of your shins.
  • Lower your head while pulling your knees to your chest.
  • Your tailbone should be touching the ground.
  • Rock from side to side.
  • While you are rocking release a deep laugh from the diagram.
  • Hold for sixty seconds.

Supine Figure-Four Twist

  • Lie flat on the floor. Bend the left leg and rest the foot on the floor. Bring the right leg up and rest the right ankle on the left knee. Inhale and on your exhale, thread the hands through the legs to clasp behind the right knee. Aim to pull the right knee to the chest. Stretch and breathe.
  • Repeat on the other side.


  • Come to a kneeling position on the floor with your heels under your buttocks and your knees wide.
  • Sit back on your heels, resting your torso on your thighs. Place your forehead as close to the floor as possible.
  • Place your hands flat on the floor. Spread the fingers apart and stretch the arms gently forward.
  • Release any tension in your neck and shoulders.
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