A short yoga routine before bedtime can help calm your mind and soften tight muscles after a long, busy day. This is not exercise or a workout. It is a gentle signal to your body that it is safe to slow down and prepare for sleep. These five easy poses are beginner-friendly and do not require flexibility. When combined with slow breathing and a quiet environment, they create the perfect transition from daily stress to rest.
Preparing Your Sleep Space
Falling asleep becomes easier when your body feels loose and your thoughts begin to settle. Gentle yoga helps release tension from common stress areas such as the hips, shoulders, and lower back. At the same time, slow breathing tells your nervous system to shift out of alert mode. Think of this routine as gradually dimming the lights on your day. Each pose is low effort and comfortable to hold, making it ideal for bedtime use.
Why Yoga Supports Better Sleep
Quality sleep improves when the body is relaxed and the mind is no longer overstimulated. Slow, supported yoga poses help quiet the nervous system while easing physical tightness in the neck, spine, and hips. This combination makes it easier to let go mentally. The poses below are intentionally simple, calming, and meant to be held longer so your body can fully relax before sleep.
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Pose 1: Child’s Pose (Balasana)
Child’s Pose gently stretches the back and hips while encouraging deep relaxation. Begin by kneeling on the floor and sitting back on your heels. Bring your big toes together and open your knees slightly for comfort. Fold forward and rest your forehead on the floor or a cushion. Extend your arms forward for a gentle stretch, or place them alongside your body if you prefer a more soothing, enclosed feeling.
Pose 2: Legs Up the Wall (Viparita Karani)
This pose is excellent for relieving heavy legs and reducing end-of-day fatigue. Sit sideways next to a wall and gently swing your legs upward as you lie back. Your hips can be close to the wall or slightly away. Add a folded blanket under your hips if your lower back needs support. Rest your arms comfortably. Stay here for 3 to 8 minutes. If your mind wanders, slowly count your exhales from one to ten and repeat. The simplicity helps your thoughts settle.
Pose 3: Reclining Bound Angle (Supta Baddha Konasana)
This pose relaxes the hips and abdomen, making it especially soothing after dinner. Lie on your back and bring the soles of your feet together, letting your knees fall outward. Support your knees with pillows or folded towels so there is no strain. Place one hand on your chest and one on your stomach. Stay for 2 to 5 minutes, allowing your breath to expand your belly naturally. Keep your jaw and tongue relaxed to prevent unnecessary tension.
Pose 4: Supine Twist (Supta Matsyendrasana)
A gentle twist helps release lower-back tension and promotes relaxation. Lie on your back and draw your knees toward your chest. Let both knees drop to one side while extending your arms in a T shape. Turn your head in the opposite direction if comfortable. Hold for 1 to 2 minutes on each side, breathing into your ribs. Use a pillow for support if your knees do not comfortably reach the floor.
Pose 5: Supported Corpse Pose (Savasana)
Supported Savasana allows your body to absorb the benefits of relaxation. Lie flat on your back with a pillow under your knees to reduce lower-back pressure. Cover yourself with a light blanket. If your thoughts are active, gently cover your eyes. Remain here for 3 to 10 minutes. Try breathing in for four counts and out for seven. If that feels difficult, shorten the exhale slightly. When finished, roll onto your right side before sitting up slowly.
A Simple Bedtime Yoga Flow
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. If you are short on time, combine only Legs Up the Wall with Supported Savasana. Even this short sequence can noticeably calm your mood.
Habits That Improve Sleep Results
Yoga works best when paired with supportive sleep 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 keeps replaying tasks, write them down briefly and set the list aside. Breathe through your nose during your poses and keep the room quiet and dim. Consistency matters most. Practice this routine regularly for two weeks and your body will begin to recognize it as a clear signal that the day has ended.
