After a long, chaotic day, it’s not always easy to flip the switch and slide into sleep mode. Your body might feel heavy, but your mind is sprinting through tomorrow’s to-do list. That’s where bedtime yoga comes in not as another task, but as a quiet ritual to tell your nervous system: it’s safe to let go now.
You don’t need to be flexible or own fancy props. All you need is a soft floor (or bed), a few minutes of quiet, and the willingness to breathe. These seven gentle yoga poses are designed to calm your mind, release physical tension, and ease you into deep, uninterrupted rest.
1. Child’s Pose (Balasana)
Let’s start with the hug your body didn’t know it needed. Child’s Pose wraps you inward, grounding your nervous system and releasing tension in the back and shoulders.
How to do it:
Kneel on the floor with big toes touching, knees wide apart. Sit back on your heels and lower your torso between your thighs. Stretch your arms forward or rest them by your sides. Let your forehead touch the ground.
Why it works:
It calms the fight-or-flight response, stretches the lower back, and invites your breath to deepen. Holding this pose for a few minutes can melt away the mental clutter.
Tip:
Add a pillow or bolster under your torso if you want extra support.
2. Legs Up the Wall Pose (Viparita Karani)
This pose is like pressing the reset button on your nervous system. It’s an effortless inversion that helps blood drain from the legs and sends calming signals to your brain.
How to do it:
Lie on your back near a wall. Swing your legs up so they rest vertically against the wall. Scoot your hips as close to the wall as is comfortable. Arms rest beside you.
Hold for: 5–10 minutes (or longer if it feels good)
Benefits:
Improves circulation, reduces swelling in the legs, and slows the heart rate. It’s especially great if you’ve been on your feet—or stuck at a desk—all day.
Variation:
Place a folded blanket under your hips for added comfort and a slight tilt.
3. Seated Forward Fold (Paschimottanasana)
This gentle fold quiets the body and helps release stored tension in the hamstrings and lower back. It’s grounding, introspective, and deeply calming.
How to do it:
Sit with legs extended in front of you. Inhale to lengthen your spine, and exhale to fold forward, hinging at the hips. Reach for your feet, shins, or a strap.
Hold for: 1–2 minutes
Why it helps:
It slows the breath, calms the brain, and activates the parasympathetic nervous system—your body’s rest-and-digest mode.
No need to reach far:
Keep your knees slightly bent if your hamstrings are tight.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow is a gentle, rhythmic movement that eases spinal tension and helps you connect breath to body—a key step in winding down.
How to do it:
Start in tabletop. Inhale as you arch your back and lift your chest (Cow), then exhale as you round your spine and tuck your chin (Cat). Move slowly with your breath.
Flow for: 5–10 slow rounds
Why it works:
It massages the spine and belly, relieves stiffness from sitting, and encourages deep, conscious breathing.
Pro tip:
Sync your inhales and exhales with each movement. The breath is the real magic here.
5. Corpse Pose (Savasana)
This one’s the closer. Savasana isn’t just “laying there”—it’s a full-body surrender, a conscious invitation to relax every cell in your body.
How to do it:
Lie flat on your back, legs extended, arms resting at your sides, palms up. Close your eyes. Let your feet flop outward and your jaw soften.
Stay here: 5–10 minutes (or longer—some people fall asleep in this pose)
Why it matters:
It integrates the benefits of your practice and signals your mind that it’s okay to fully let go. This pose resets your internal rhythms and preps you for real rest.
Optional:
Use a pillow under your knees or a blanket over your body to make it extra cozy.
6. Reclining Bound Angle Pose (Supta Baddha Konasana)
This heart- and hip-opening pose is a gentle, nurturing shape that helps you physically open while mentally slowing down.
How to do it:
Lie on your back. Bring the soles of your feet together and let your knees drop open. Hands rest on your belly or at your sides.
Support tip:
Place pillows or blocks under each knee for added support and comfort.
Why it works:
It gently stretches the hips and inner thighs while soothing the mind and nervous system. You may even feel your breath slow naturally in this position.
7. Butterfly Pose (Baddha Konasana)
If your hips are tight or your lower back is sore, Butterfly Pose offers a grounded stretch and a moment of stillness before bed.
How to do it:
Sit upright, bring the soles of your feet together, and let your knees fall open. Hold your feet or ankles, and sit tall. Optionally, fold forward gently.
Hold for: 1–2 minutes
Why it’s useful:
It relaxes the inner thighs, groin, and lower back, helping to undo the tightness from prolonged sitting or stress.
Breathe into it:
With every exhale, imagine your muscles softening, your thoughts quieting.
A calming bedtime routine doesn’t need to involve screens, supplements, or complicated steps. Sometimes, a few slow movements, some deep breathing, and a soft light are all it takes to tell your body it’s time to rest.
These seven yoga poses aren’t about performance or perfection—they’re about creating space for your mind and body to ease into sleep. Do them one by one, or string them together in a short flow. Even five minutes can shift your energy.
And if sleep still doesn’t come right away? That’s okay. The stillness, the breath, and the care you’ve given yourself already matter.
FAQs
How long should I do bedtime yoga before seeing results?
Many people feel more relaxed after just one session. With regular practice, you may notice deeper, more restful sleep within a few days.
Is it okay to do yoga right before bed?
Yes. Gentle, restorative poses like these are ideal for bedtime and won’t overstimulate your body like intense exercise might.
What should I wear for bedtime yoga?
Comfortable, breathable clothes—think pajamas or soft loungewear. No special gear required.
Can I do these poses in bed?
Yes, especially Child’s Pose, Legs Up the Wall, and Reclining Bound Angle. A firm mattress works best for support.
What if I fall asleep during Savasana?
That’s perfectly fine and a sign your body is ready for rest. Let it happen.
