The fast paced world that many of us life in today can contribute to stress, sense stimulation and sleep deprivation, making it hard for us to relax at night and even leading to insomnia.

With its wealth of relaxation benefits and breathing techniques, yoga can quickly and effectively lower stress levels, relieving tension and calming the mind. Incorporating yoga into your daily routine can be an effective natural sleep remedy, with some particular restorative or inversion poses being especially helpful.

Here at The Centre we have come up with four specific poses to do in the evening to help you get a restful night’s sleep.



The highly restorative reclining butterfly pose or Supta bada konasana can not only help the body prepare for sleep, but also helps to relieve stress and tension, ensure your night is restful and undisturbed.

To get into this pose, lie on your back with your legs outstretched. Bring your feet together with your legs apart in a diamond shape and breathe there for as long as is comfortable for your hips.


Feeling tired and weary after a long day on your feet, the restorative nature of the Legs Up The Wall Pose or Vipariti Karani can relieve tired legs and feet, stimulating blood flow to all the parts of the body that really need it. Known as an excellent pose for calming anxiety, this position can also help with insomnia and if help for up for five minutes with closed eyes, it can relieve stress and prepare the body for evening relaxation.

To get yourself into this position, lie length ways against a wall, then as you turn swing your legs up to rest against the wall with your sitting bones resting on the bottom of the wall, legs straight and your heels also supported by the wall. Breathe and relax.


Although perhaps the physically easiest of all the yoga poses, the Corpse Pose or as it is more widely known Savasana can be the hardest to master mentally. Requiring you to let go, still your mind and just be, Savasana is the time to relax and let your body absorb all the benefits of your practise. By replicating the body’s natural sleeping position, Savasana can help lower blood pressure, tackle insomnia and encourage total relaxation.

To get into this pose lie flat on your back with your legs hip width apart, your arms out at your sides and your palms facing the sky. Close your eyes and as you breathe slowly and deeply, concentrate on relaxing your whole body from your feet all the way up to your head.