A short yoga routine before bed can be deeply calming when your mind won’t slow down or your body feels stiff after a long day. This practice is not designed as a workout, but as a soft transition into rest. The five poses below are beginner-friendly, require no flexibility, and work best when paired with slow, steady breathing in a quiet, relaxed space. Begin with Child’s Pose by kneeling on the floor and settling back onto your heels.
Creating the Right Space for Sleep
Sleep feels more natural when your body is relaxed and your thoughts stop racing. Gentle yoga movements help release tension in common tight areas like the hips, shoulders, and lower back, while controlled breathing encourages your nervous system to calm down. Think of this routine as turning down the brightness on your day. Each pose is intentionally low effort and can be held comfortably for longer periods, making them ideal for preparing both body and mind for rest.
How Yoga Supports Better Sleep
When the body releases tension and the mind exits its alert state, falling asleep becomes easier. Gentle yoga eases tightness in the hips, neck, shoulders, and spine, while rhythmic breathing guides your system toward relaxation. These poses are slow, grounding, and soothing, allowing your body to settle naturally into a sleep-ready state.
Pose 1: Child’s Pose (Balasana)
Child’s Pose provides a simple way to soften the back and hips while calming the nervous system. Begin by kneeling and bringing your big toes together. Separate your knees to a comfortable width and gently fold forward, resting your forehead on the mat or a pillow. Extend your arms forward for a light stretch, or rest them alongside your body if you prefer a more contained, comforting position.
Pose 2: Legs Up the Wall (Viparita Karani)
This pose is especially helpful for tired legs and evening swelling. Sit sideways next to a wall, then gently swing your legs upward as you recline onto your back. Your hips can rest close to the wall or slightly away. If needed, place a folded blanket under your hips for support. Rest your arms by your sides or on your abdomen and remain here for 3 to 8 minutes. If your mind wanders, quietly count your exhales from one to ten and begin again. The repetitive calm is what helps invite sleep.
Pose 3: Reclining Bound Angle (Supta Baddha Konasana)
This pose gently opens the hips and relaxes the abdomen, making it especially soothing after dinner. Lie flat on your back, bring the soles of your feet together, and let your knees fall outward. Support each knee with pillows or folded towels to avoid strain. Place one hand on your chest and the other on your stomach. Hold for 2 to 5 minutes, allowing your breath to expand your belly naturally. Keep your jaw relaxed and tongue soft, as jaw tension can keep the body subtly alert.
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Pose 4: Supine Twist (Supta Matsyendrasana)
A gentle spinal twist can ease lower back tension and deepen relaxation. Begin lying on your back, drawing your knees toward your chest. Let both knees fall to one side while extending your arms into a T shape. You may turn your head in the opposite direction or keep it facing upward. Stay for one to two minutes on each side, breathing into your ribs and side body. Use pillows for support if needed, prioritizing comfort over depth.
Pose 5: Supported Corpse Pose (Savasana)
Savasana allows your body to absorb the benefits of relaxation fully. For bedtime, add extra support by placing a pillow under your knees to reduce lower back pressure. Cover yourself with a light blanket and, if helpful, rest an eye pillow or soft cloth over your eyes. Remain here for 3 to 10 minutes, breathing in for four counts and out for seven. If that feels difficult, try four counts in and six out. Keep your breath easy and natural. When finished, roll onto your right side for a few breaths before sitting up.
A Simple Bedtime Yoga Sequence
Practice Child’s Pose for 2 minutes, Legs Up the Wall for 5 minutes, Reclining Bound Angle for 3 minutes, Supine Twist for 2 minutes on each side, and Supported Savasana for 3 to 5 minutes. On busy nights, simply doing Legs Up the Wall followed by Supported Savasana can be enough to shift your mood and prepare you for sleep.
Habits That Improve Sleep Results
Yoga supports better sleep most effectively when paired with calming habits. Avoid caffeine later in the day if it affects your sleep. Lower screen brightness in the evening and avoid stimulating content before bed. If your mind fixates on tomorrow’s tasks, write a short list with one clear action step, then set it aside. Practice nose breathing during your poses and keep your room quiet and dim. Consistency matters most—repeat this routine most nights for two weeks, and your body will begin to recognize it as a signal that the day has ended.
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