A short, calming yoga routine before bed can help your body unwind when your mind feels overstimulated or your muscles are tight from the day. This is not intended as exercise or stretching for performance. Instead, it is a gentle signal to your nervous system that it is safe to slow down and prepare for rest. These five beginner-friendly poses do not require flexibility or strength. They are most effective when paired with slow breathing and a quiet, comfortable environment.
Preparing Your Sleep Space
Falling asleep becomes easier when your body feels supported and your thoughts begin to soften. Gentle yoga releases built-up tension in common stress areas like the hips, shoulders, and lower back. At the same time, slow breathing encourages your nervous system to move out of “alert mode.” Think of this routine as gradually dimming the lights on your day. The poses below are intentionally low effort and can be held without strain, making them ideal for bedtime.
Why Gentle Yoga Supports Better Sleep
Quality sleep improves when the body is relaxed and the mind is no longer scanning for problems. Slow, restorative yoga helps reduce tightness while steady breathing lowers stress signals in the brain. Instead of energizing you, these poses quiet the system. Each posture is calming, requires minimal movement, and allows longer holds, which helps the body transition smoothly toward sleep.
Pose 1: Child’s Pose (Balasana)
Child’s Pose is a grounding posture that gently releases the spine 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. Slowly fold forward, allowing your forehead to rest on the mat or a pillow. Stretch your arms forward for a light lengthening sensation, or rest them alongside your body if you prefer a more contained and soothing feeling.
Pose 2: Legs Up the Wall (Viparita Karani)
This pose is especially helpful if your legs feel heavy or tired by evening. Sit sideways next to a wall, then gently swing your legs up as you lower your back to the floor. Your hips can rest close to the wall or slightly away from it. For extra comfort, place a folded blanket under your hips. Let your arms relax by your sides or rest them on your belly. Stay here for 3 to 8 minutes. If your thoughts wander, quietly count each exhale from one to ten, then begin again. The simplicity of this focus helps calm the mind.
Pose 3: Reclining Bound Angle (Supta Baddha Konasana)
This posture softly opens the hips and relaxes the abdominal area, making it particularly soothing after dinner. Lie on your back and bring the soles of your feet together, letting your knees fall outward. Support each knee with pillows or folded towels so there is no 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 with each inhale. Keep your jaw relaxed and your tongue soft, as jaw tension can keep the body slightly alert.
Pose 4: Supine Twist (Supta Matsyendrasana)
A gentle twist helps ease stiffness in the lower back and encourages relaxation. Start on your back and draw your knees toward your chest. Slowly let both knees fall to one side while extending your arms out in a T shape. Turn your head in the opposite direction if it feels comfortable, or keep it facing upward. Remain here for one to two minutes, then switch sides. Breathe into your ribs and sides. If your knees do not rest comfortably on the floor, place a pillow underneath or between them. Comfort matters more than depth.
Pose 5: Supported Corpse Pose (Savasana)
Savasana allows your body to fully absorb the calming effects of the practice. For sleep, add extra support. Lie on your back with a pillow under your knees to reduce lower-back tension. Cover yourself with a light blanket. If your mind is active, place an eye pillow or soft cloth over your eyes. Stay for 3 to 10 minutes. Try breathing in for 4 counts and out for 7 counts. If that feels challenging, shorten the exhale to 6 counts. Keep the breath smooth and unforced. When finished, roll onto your right side and pause 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, followed by Supported Savasana for 3 to 5 minutes. If time is limited, practice only Legs Up the Wall and Supported Savasana. Even this short combination can noticeably shift your mood and readiness for sleep.
Habits That Strengthen Sleep Results
Yoga is most effective when paired with supportive habits. Avoid caffeine later in the day if it disrupts your sleep. Dim screens and reduce stimulating content during the hour before bed. If your mind keeps replaying tasks, write them down along with one simple next step, then put the list away. Practice nose breathing during your poses and keep your space quiet and comfortable. Consistency matters most. When practiced regularly for two weeks, this routine becomes a powerful signal that the day has ended. If you want a version tailored to issues like trouble falling asleep, waking at night, or physical discomfort, share your concern and this same sequence can be adjusted with precise timing and support suggestions.
