A short yoga routine before bed can help you relax when your thoughts keep spinning or your muscles feel tight after a busy day. This is not meant to be a workout but rather a gentle way to tell your body it is time to rest. These five simple poses work well for beginners & do not require you to be flexible. They work best when you breathe slowly & create a calm space around you. The first pose is Child’s Pose. Kneel on the floor and sit back on your heels.
Preparing Your Sleep Space
Sleep comes more naturally when your body feels loose and your mind stops racing. Gentle yoga helps release tightness in areas like your hips and shoulders while controlled breathing signals your nervous system to settle down. It works like a dimmer switch for your busy day. The poses that follow are specifically selected because they require minimal effort and can be held comfortably for extended periods. This makes them perfect for preparing your body and mind for rest.
Why Yoga Improves Sleep Quality
Sleep becomes easier when your body feels relaxed & your mind stops being on high alert. Gentle yoga helps release tension from your hips and lower back as well as your neck and shoulders. At the same time steady breathing helps your nervous system shift into a calmer state. You can think of it as turning down the volume on everything that happened during your day. The yoga poses described below are calming and require minimal effort. You can hold them for longer periods which helps prepare your body perfectly for sleep.
Pose 1: Child’s Pose (Balasana)
Child’s Pose offers a straightforward way to reset your back and hips while calming your nervous system. Start by kneeling on the floor and bringing your big toes together. Spread your knees apart to a comfortable width. Lean forward until your forehead touches the mat or a pillow. You can extend your arms in front of you to create a gentle stretching sensation through your body. If you prefer a more enclosed feeling you can rest your arms alongside your body instead.
Pose 2: Legs Up the Wall (Viparita Karani)
This pose works wonderfully for tired legs and swelling at the end of the day. Sit with one side of your body against a wall & swing your legs up as you slowly lower your back to the floor. Your hips can touch the wall or rest a few inches away from it. If your lower back feels uncomfortable then fold a blanket and place it underneath your hips for support. Let your arms rest on your stomach or alongside your body. Hold this position for 3 to 8 minutes. If your mind starts wandering then quietly count each breath out from 1 to 10 before starting over. The simplicity of this exercise makes it feel dull in a helpful way and that quality actually promotes better sleep.
Pose 3: Reclining Bound Angle (Supta Baddha Konasana)
This pose helps open your hips and relax your stomach muscles making it particularly soothing after eating dinner. Start by lying flat on your back. Press the bottoms of your feet together and allow your knees to drop outward to the sides. Use pillows or folded towels under each knee to prevent any pulling sensation in your inner thigh muscles. Rest one hand on your chest and place the other on your stomach. Sleep tip: Hold this position for 2 to 5 minutes. Allow your stomach to expand naturally as you breathe in. Make sure your jaw stays loose and your tongue remains relaxed. When your jaw is tight it can keep your body in a state of mild alertness.
Pose 4: Supine Twist (Supta Matsyendrasana)
# Relieve Lower Back Tension with This Simple Twist
A gentle twist can ease lower back tension & help you unwind before bed. Begin by lying flat on your back & drawing your knees up toward your chest. Next let both knees drop to one side as you extend your arms outward in a T shape. You can turn your head to face away from your knees if that feels comfortable or simply keep looking up at the ceiling. Hold this position for one to two minutes on each side to promote better sleep. Concentrate on taking deep breaths that expand your ribcage and the sides of your torso. If your knees hover above the floor don’t force them down. Instead place a pillow between your knees or under them for extra support. Remember that feeling comfortable matters more than achieving a deep stretch.
Pose 5: Supported Corpse Pose (Savasana)
Savasana helps your body soak up relaxation. When you use it for sleep add extra support so your muscles can fully release tension. Lay flat on your back and put a pillow under your knees to ease pressure on your lower back. Drape a light blanket over yourself. If your thoughts keep racing, cover your eyes with an eye pillow or soft cloth. Sleep tip: Hold this position for 3 to 10 minutes. Use this breathing rhythm: breathe in for 4 counts and breathe out for 7 counts. If 7 counts feels too difficult, try 4 counts in and 6 counts out instead. Keep your breathing gentle and natural rather than strained. When you finish, turn onto your right side and take a few breaths there before you sit up.
A Simple Bedtime Yoga Flow
Hold Child’s Pose for 2 minutes and then move into Legs Up the Wall for 5 minutes. Next practice Reclining Bound Angle for 3 minutes before transitioning to Supine Twist for 2 minutes per side. Finish with Supported Savasana for 3 to 5 minutes. When time is limited you can simply practice Legs Up the Wall followed by Supported Savasana. These two poses together can completely transform how you feel.
Habits That Enhance Sleep Benefits
Yoga helps with sleep but you need to pay attention to timing and environmental signals. Avoid caffeine in the afternoon and evening if it keeps you awake. Reduce screen brightness during the last hour before bed and stay away from stimulating content. When your mind keeps running through tomorrow’s tasks write a brief worry list with one simple action step & then set it aside. Practice nose breathing during your poses and keep the room quiet. The most important factor is consistency. Repeat this routine on most nights for two weeks and your body will begin to recognize it as a signal that the day is over. If you want more specific guidance share your particular sleep issue such as difficulty falling asleep or waking up in the middle of the night or physical discomfort and I can customize the same five poses with precise timing and equipment suggestions for your needs.
