Fall Asleep Faster. Sleep Deeper. Wake Restored.
Over 50% of adults in India report regular sleep problems — and most sleeping pills address the symptom without the cause. Yoga works at the root level: it calms the nervous system, lowers the cortisol that spikes at night, regulates the circadian rhythm, and trains the brain to associate specific practices with sleep onset. Yoga Nidra alone — our signature guided relaxation practice — has been shown to be as restorative as 2–4 hours of deep sleep. Our evening classes are structured specifically to prepare your body and mind for the deepest, most restorative sleep of your life.
Elevated evening cortisol — caused by late work hours, screen time, and unresolved stress — preventing the natural melatonin rise needed for sleep onset
Racing mind and overthinking at bedtime, caused by inadequate transitions between 'doing mode' and 'being mode' throughout the day
Excessive blue light exposure from phones and screens in the hours before bed, suppressing melatonin production by up to 50%
Irregular sleep-wake cycles that disrupt the circadian rhythm and make it difficult for the body to predict when sleep should occur
Anxiety and anticipatory worry about the next day that activates the sympathetic nervous system just as the body should be winding down
Physical tension accumulated in the body during the day — particularly in the neck, shoulders, and hips — that prevents muscular relaxation needed for sleep
Overconsumption of caffeine, alcohol, or late-night meals that interfere with normal sleep architecture and circadian signalling
Yoga addresses sleep by strengthening weak muscles, releasing tight fascia, improving posture alignment, and calming the nervous system. Unlike painkillers that mask symptoms, yoga treats the root cause through guided movement and breathwork — under the watchful eye of a live instructor who corrects your form in real time.
These poses are selected by our instructors specifically for sleep relief. Each one targets the muscles and joints that contribute to your discomfort.
Viparita Karani
The most effective single sleep-prep pose in yoga. The gentle inversion signals to the brain that the day is done, lowers blood pressure, drains tension from tired legs, and creates a profound sense of calm within minutes.
Place your mat perpendicular to a wall and sit sideways next to the wall.
As you lie back, swing your legs up the wall. Scoot your hips as close to the wall as comfortable.
Let your arms fall open at your sides, palms facing up. Close your eyes.
Breathe slowly and deeply. Release any effort from your legs, your face, your jaw.
Stay for 10–15 minutes. This is not a pose — it is a practice of surrender.
Supta Baddha Konasana
Opens the hips and inner groins — where tension accumulates throughout the day — while the reclined position signals safety and rest to the nervous system. A beautiful transition pose into Savasana or sleep.
Lie on your back and bring the soles of your feet together, allowing your knees to fall open.
Place a folded blanket or pillow under each knee if there is any groin discomfort.
One hand on heart, one hand on belly. Close your eyes.
Feel the natural rise and fall of your breath. With each exhale, release a little more.
Stay for 5–10 minutes. Notice when your breathing becomes automatic and slow.
Paschimottanasana
Stimulates the parasympathetic nervous system through forward folding, stretches the entire back body to release physical tension, and creates the inward-turning quality of attention that is essential for sleep.
Sit on the mat with legs extended. Sit on a folded blanket if your hamstrings are tight.
Inhale and lengthen your spine. Exhale and hinge forward from the hips, not the waist.
Hold your feet, shins, or use a strap. Let your head hang heavy.
Don't try to stretch deeper — let gravity and time do the work.
Hold for 10–20 slow breaths, releasing progressively with each exhale.
Supta Matsyendrasana
Releases tension in the thoracic and lumbar spine, massages the digestive organs (which affect sleep quality), and creates a releasing, letting-go quality that is deeply conducive to sleep.
Lie on your back and draw both knees into your chest.
Extend your arms into a T-shape. As you exhale, gently lower both knees to the right side.
Turn your gaze to the left. Keep both shoulders grounded on the mat.
Breathe into any areas of tightness and let them release. There is no hurry.
Hold for 10 breaths, then return to centre and repeat on the left.
Pranayama (ratio breathing)
Clinically shown to induce sleep within minutes when practiced consistently. The extended hold and exhale pattern stimulates the vagus nerve and drops heart rate rapidly, mimicking the physiological state of sleep onset.
Lie down in your sleeping position or sit comfortably.
Close your mouth and inhale quietly through your nose for 4 counts.
Hold your breath for 7 counts.
Exhale completely through your mouth, making a gentle whoosh sound, for 8 counts.
This is one cycle. Repeat for 4 cycles. Many people fall asleep before completing four rounds.
Yogic Sleep
The most powerful sleep tool in yoga — a guided body scan practice that systematically withdraws awareness from external stimuli and leads the practitioner to the hypnagogic state (the threshold between waking and sleep). Regular practice rewires sleep patterns within 2–4 weeks.
Lie in your bed or on a comfortable mat, covered with a blanket.
Close your eyes and follow the instructor's guided voice.
Systematically relax each body part as it is named — from feet to crown.
Do not try to stay awake. Do not try to sleep. Simply follow the voice.
The goal is to remain in the space between waking and sleeping — from here, natural sleep will occur.
Important: These poses should be learned under guidance. Doing them incorrectly can worsen your sleep. Our live instructors watch your form through your camera and correct you in real time — preventing injury and maximizing relief.
Reduces time to sleep onset (sleep latency) by 30–50% through regular practice of bedtime yoga and pranayama
Increases total sleep time and the proportion of deep, restorative slow-wave sleep
Regulates cortisol production to prevent the evening cortisol spikes that make it impossible to wind down
Trains the nervous system to shift reliably from sympathetic (alert) to parasympathetic (rest) through consistent pre-sleep rituals
Reduces night-waking and rumination by calming the default mode network — the brain system responsible for self-referential thought and worry
Improves morning alertness and energy by ensuring the sleep that occurs is genuinely restorative
Addresses sleep problems without the side effects, dependency risk, or rebound insomnia associated with sleeping medications
Creates a healthy, pleasurable pre-sleep ritual that naturally replaces screen time, creating positive associations with bedtime
Here's what a typical class looks like when you join our live sessions for sleep.
Begin 30–60 minutes before sleep. Dim the lights, put your phone face-down, and sit for 5 minutes of slow, natural breathing. Let the mind release the events of the day without engaging with them.
Move slowly through a supine spinal twist, reclined butterfly, and a gentle seated forward fold. Focus entirely on releasing any remaining physical tension in the back, hips, and shoulders.
This is the centrepiece of the sleep routine. Spend at least 10 minutes in Viparita Karani. You may use this time to listen to calm music, breathe naturally, or practice the extended exhale breath.
The closing practice. Follow a live or guided Yoga Nidra session from bed. Most students are asleep before the practice concludes. This is the intended outcome — there is no need to 'complete' the practice.
Join a live class tomorrow morning. Your instructor will guide you through every pose with personal corrections to keep you safe and pain-free.
₹1,500/month · Cancel anytime · Both morning & evening slots