> At a Glance
> – Supported Child’s Pose, Supported Goddess Pose and Legs-Up-The-Wall can be done in bed
> – Yoga lowers cortisol and switches the nervous system into rest mode
> – Studies link regular practice to fewer insomnia symptoms
> – Why it matters: Simple, drug-free poses can replace gadgets and pills for faster, deeper sleep
Ditch the white-noise machines and melatonin-three gentle yoga shapes done with pillows may be all you need to nod off. Chloe Kernaghan, co-founder of Sky Ting, explains how slow stretches calm the mind and shift the body from fight-or-flight to rest-and-digest.
How Yoga Triggers Sleep
Yoga’s blend of mindful breathing and forward folds dials down cortisol, the stress hormone that keeps you staring at the ceiling. A 2019 study found that people who added yoga to their routine reported fewer insomnia symptoms within weeks.
Kernaghan breaks it down:
- Breathwork turns off sympathetic (alert) mode
- Long holds in supported poses nudge the nervous system toward parasympathetic (calm) mode
- Lower nighttime cortisol equals faster sleep onset and fewer wake-ups
The 3-Pose Bedtime Routine
You can flow through all three or pick one that feels right.
Supported Child’s Pose
Knees wide, big toes touching, torso draped over a pillow for 3-5 minutes. Head support is key-add a second pillow if needed.
Supported Goddess Pose
Sole of feet together, pillows under each thigh, recline on your back for 3-5 minutes. Optional eye cover deepens the unwind.
Legs-Up-The-Wall
Scoot hips close to the headboard, swing legs up, stay 3-5 minutes. Bend knees or slide a pillow under the sacrum if the low back grips.
Extra Moves for Stubborn Stress
Beginner-friendly additions:
- Cat-Cow: 5 slow rounds on hands and knees
- Forward Fold: hang for 10 breaths, knees soft
- Bridge: 3 lifts, 30 sec each
- Happy Baby: rock side-to-side for low-back release
- Seated Twist: 5 breaths each side
- Butterfly: soles together, fold for 1 minute
- Head-to-Knee: 1 minute per side
Best Class Styles for Sleep
Skip power yoga before bed. Opt for:
- Yin: 3-5 min holds, quiet rooms
- Restorative: prop-heavy, minimal instruction
- Yoga Nidra: guided meditation while lying down
Key Takeaways
- Supported Child’s, Goddess and Legs-Up-The-Wall take under 15 minutes total
- Props make poses passive so muscles-and minds-release
- Choose yin, restorative or yoga nidra classes for evening practice
- Consistency, not intensity, lowers cortisol and improves sleep quality
Trade the tech stack for a pillow and breathe your way to dreamland.
