A short yoga routine before bed can help your body unwind and your mind slow down when thoughts keep circling or muscles feel tight after a long day. This is not a workout. It is a calming ritual that gently tells your nervous system it is time to rest. These five beginner-friendly poses do not require flexibility and work best when paired with slow breathing and a quiet, relaxed space.
Preparing Your Sleep Space
Sleep arrives more easily when your body feels loose and your mind is no longer racing. Gentle yoga helps release tension from common problem areas like the hips, shoulders, and lower back. At the same time, slow breathing sends a signal to your nervous system to shift out of alert mode. Think of it as slowly dimming the lights on your day. The poses below are chosen because they are low effort and comfortable enough to hold for longer periods, which makes them ideal for bedtime.
Why Yoga Improves Sleep Quality
Your body sleeps best when it feels safe, relaxed, and supported. Gentle yoga reduces physical tightness while steady breathing calms the nervous system. This combination helps move your body out of “fight or flight” and into a restful state. These poses are intentionally simple, soothing, and easy to sustain, making them especially effective for preparing both the body and mind for sleep.
Pose 1: Child’s Pose (Balasana)
Child’s Pose is a grounding position that gently stretches 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 separate your knees to a comfortable distance. Fold forward and rest your forehead on the mat or a pillow. You can stretch your arms forward for a gentle lengthening sensation, or rest them alongside your body if you prefer a more enclosed and soothing feeling.
Pose 2: Legs Up the Wall (Viparita Karani)
This pose is especially helpful for tired legs and mild swelling at the end of the day. Sit sideways next to a wall and gently swing your legs up as you lie back. Your hips can rest right against the wall or slightly away from it. If your lower back feels sensitive, place a folded blanket under your hips. Rest your arms by your sides or on your belly. Stay here for 3 to 8 minutes. If your mind wanders, softly count your exhales from one to ten and begin again. The simplicity of this focus helps quiet the mind.
Pose 3: Reclining Bound Angle (Supta Baddha Konasana)
This pose gently opens the hips and relaxes the abdominal area, making it especially soothing after dinner. Lie flat on your back and bring the soles of your feet together, allowing your knees to 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 belly to rise naturally as you inhale. Keep your jaw and tongue relaxed, as jaw tension can keep your body subtly alert.
Pose 4: Supine Twist (Supta Matsyendrasana)
A gentle twist helps release tension in the lower back and encourages 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. You may turn your head in the opposite direction if comfortable, or keep it facing upward. Stay for one to two minutes on each side. Breathe into your ribs and side body. If your knees do not comfortably reach the floor, use a pillow for support. Comfort matters more than depth.
Pose 5: Supported Corpse Pose (Savasana)
This final pose allows your body to fully absorb the calming effects of the practice. Lie on your back and place a pillow under your knees to reduce strain on the lower back. Cover yourself with a light blanket. If your mind stays active, gently cover your eyes with an eye pillow or soft cloth. Remain here for 3 to 10 minutes. Try inhaling for four counts and exhaling for seven counts. If that feels too long, use a four-count inhale and six-count exhale instead. Keep your breathing soft and natural. When finished, roll onto your right side for a few breaths before sitting up.
A Simple Bedtime Yoga Flow
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, combine Legs Up the Wall with Supported Savasana. That simple pairing alone can noticeably shift your mood.
Habits That Enhance Sleep Benefits
Yoga supports better sleep, but your overall routine matters too. 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 tomorrow’s tasks, write a short worry list with one small action step and set it aside. Practice nose breathing during your poses and keep your room quiet and dim. Consistency is key. Practice this routine most nights for two weeks, and your body will begin to recognize it as a signal that the day has ended. If you want more personalized guidance, share your specific sleep challenge, such as trouble falling asleep, waking during the night, or physical discomfort. The same five poses can be adjusted with precise timing and support to better meet your needs.
