A short yoga routine before bed can help calm your mind when thoughts keep looping or your muscles feel tight after a long day. This is not designed as a workout, but as a gentle signal to your body that it is time to rest. These five simple poses are beginner-friendly, require no flexibility, and work best when paired with slow breathing in a quiet, calming space.
Creating a Rest-Friendly Sleep Space
Sleep comes more easily when your body feels loose and your mind is no longer racing. Gentle yoga helps release tension in areas like the hips and shoulders, while controlled breathing encourages your nervous system to slow down. Think of it as turning down the volume on your day. The poses below are low-effort and can be held comfortably for longer periods, making them ideal for bedtime.
Why Gentle Yoga Can Improve Sleep
Sleep quality improves when the body is relaxed and the mind leaves its alert state. Soft stretching and steady breathing help ease tension in the lower back, neck, shoulders, and hips, while signaling the body to settle. These poses are intentionally calming and easy to hold, which prepares your body for rest rather than stimulation.
Pose 1: Child’s Pose (Balasana)
Child’s Pose gently relaxes the back and hips while calming the nervous system. Begin by kneeling on the floor and sitting back on your heels. Bring your big toes together and open your knees to a comfortable width. Fold forward, resting your forehead on the mat or a pillow. Stretch your arms forward for a light full-body stretch, or rest them by your sides if you prefer a more enclosed, soothing position.
Pose 2: Legs Up the Wall (Viparita Karani)
This pose is especially helpful for tired legs and end-of-day swelling. Sit sideways next to a wall and gently swing your legs up as you lie back. Your hips can rest close to the wall or slightly away from it. Place a folded blanket under your hips if your lower back needs support. Rest your arms by your sides or on your belly and stay here for 3 to 8 minutes. If your mind wanders, softly count your exhales from one to ten and begin again.
Pose 3: Reclining Bound Angle (Supta Baddha Konasana)
This pose 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 allow your knees to fall outward. Support your knees 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, breathing naturally and keeping your jaw and tongue relaxed.
Pose 4: Supine Twist (Supta Matsyendrasana)
A gentle twist can release lower back tension and encourage relaxation. Lie on your back and draw your knees toward your chest. Let both knees drop to one side while extending your arms out in a T shape. Turn your head in the opposite direction if comfortable, or keep it facing up. Stay for one to two minutes on each side, breathing into your ribs. Use a pillow under or between your knees if needed.
Pose 5: Supported Corpse Pose (Savasana)
Supported Savasana allows your body to fully absorb relaxation. Lie on your back with a pillow under your knees to reduce lower back pressure. Cover yourself with a light blanket and, if helpful, place an eye covering over your eyes. Hold this pose for 3 to 10 minutes, breathing in for four counts and out for seven. If that feels challenging, try four counts in and six counts out. Keep your breath soft and unforced.
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 time is limited, Legs Up the Wall followed by Supported Savasana alone can noticeably shift your mood.
Habits That Support Better Sleep
Yoga works best when paired with supportive habits. Avoid caffeine later in the day if it disrupts your sleep. Dim screens during the last hour before bed and avoid stimulating content. If your mind stays busy, write down a short worry list with one simple action step, then set it aside. Consistency matters most. Practice this routine most nights for two weeks, and your body will begin to recognize it as a clear signal that the day is ending.
