Yoga Sequence for Better Sleep

Difficulty level

Many yoga poses and sequences can help in improving your sleep by calming the nervous system. Focusing on each and every one of your inhalations and exhalations leads to slower thoughts and relaxes tensions in the body. To maximize the effects, take about 5 to 10 breaths while holding the pose.

1. Child Pose

Favourite benefits

  • Smoothly stretches the back muscles
  • Self-Insight/Introspection
  • Relieves tension in the neck


Accentuate the stretch in the hips by spreading the knees further, or bring them closer in order to feel it a little more in the lumbar section.

2. Supta Badakonasana

Favourite benefits

  • Relaxes the hips
  • Soothes the mind, thanks to the ground support
  • Lengthens the lumbar


Slide blocks or pillows under the knees
to support the hip flexors.

3. Janu sirsasana

Favourite benefits

  • Calming effect on the nervous system
  • Stretches the posterior chain
  • Relieves anxiety, fatigue and headaches


Press the forehead against the leg if you can reach, or use a block. Psst! No block? Use a dictionary.

4. Torsion on the ground

Favourite benefits

  • Massages internal organs
  • Reduces back pain
  • Detoxifies


Extend the spine and anchor both ischium to the ground. To change the posture, lengthen the leg that is closest to the ground.

5. Legs on the wall (Viparita Karani)

Favourite benefits

  • Reverses the blood flow
  • Relieves back pain
  • Reduces the intensity of menstrual cramps


For comfort place a blanket under your pelvis. If your hamstrings are tight, move the hips away from the wall or allow the knees to bend a little.

Eve’s style

Eve Guilbert

Yoga teacher at Wanderlust and Énergie Cardio, Lolë ambassador for three years

I discovered yoga in 2008. Having done ballet from childhood to adolescence, I found in yoga the same benefits that dance brought me, and even more. In 2009, I started teaching different styles to group classes in fitness centres. This experience was very rewarding to me because, among other things, it helped develop my confidence. Meanwhile, my passion for yoga has grown steadily. Last year, I made the best decision of my life, which was to follow the Wanderlust teacher training. What I want more than anything is to continue to learn and to help students through the practice of yoga.


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