Bedtime Yoga Poses

8 Best Bedtime Yoga Poses for a Relaxing Night's Sleep

With the fast-paced and digitally driven lifestyle many of us lead, finding peace and tranquility can be daunting. We are constantly bombarded with stimuli, and our responsibilities often extend far beyond the traditional 9-to-5 workday. As a result, many of us struggle with switching off our minds and bodies when it's time to sleep. This is where bedtime yoga can be a game-changer, providing a pathway to restful nights and improved well-being. 

Incorporating a yoga routine into your bedtime ritual can transform your sleep quality and overall health. In this practice, you can focus on gentle stretches, breathing exercises, and DMT meditation; these can help release tension and ease your mind. These meditation techniques can help you fall asleep more easily and stay asleep longer, ensuring you feel refreshed and energized. 

The Benefits of Bedtime Yoga

Before diving into the poses, let's understand why bedtime yoga can be a game-changer for your sleep routine:

  1. Relieves Physical Tension: Gentle stretching eases muscle stiffness and bodily discomforts that can hinder relaxation.
  2. Calms the Mind: Focusing on breath and movement helps detach from daily stressors and mental chatter.
  3. Improves Sleep Quality: Regular practice can enhance sleep quality, reduce stress, and make you feel more rested upon waking.
  4. Balances the Nervous System: Moving slowly and deep breaths can activate the human parasympathetic nervous system, which helps promote relaxation.

Setting Up for Bedtime Yoga

To create an ideal meditation environment for your practice:

  • Choose a quiet, comfortable space.
  • Wear loose, comfortable clothing.
  • Consider dimming the lights or using candles.
  • Play soft music if it helps you relax.
  • Have a yoga mat, meditation cushion, or blanket from Basaho ready for support.

yoga mat

8 Best Bedtime Yoga Poses

Now, let's explore some yoga poses perfect for bedtime. Each pose will be described in detail, focusing on its benefits and how to perform it.

Child's Pose 

The child's pose helps release back, shoulders, and neck tension, where stress accumulates.

  • Get on your mat and kneel with your toes touching and knees apart. 
  • Bend forward and bring your torso down to your knees. 
  • Stretch out your arms in front of you with your palms down. 
  • Relax and rest your forehead on the mat. 
  • Take deep breaths for 1-3 minutes, focusing on your breathing.

Bedtime Yoga

Legs-Up-the-Wall Pose

This inversion is great for calming the nervous system and reducing stress.

  • Sit next to a wall with your knees bent.
  • Gently lie on your back and swing your legs up the wall.
  • Your buttocks can be a few inches away from the wall or touching it.
  • Rest your arms in a comfortable position and breathe deeply.
  • Stay in the wall pose for 5-10 minutes.

Bedtime Yoga

Seated Forward Bend 

This pose stretches the spine and helps relieve tension in the lower back.

  • Sit on the meditation mat and stretch your legs straight out before you.
  • As you breathe in, lift your arms above your head. 
  • Then, as you breathe out, bend forward at your hips and reach for your toes.
  • Hold onto your shins or a yoga strap if you can't reach your feet.
  • Keep your back straight and hold for 3-5 minutes.

Bedtime Yoga

Butterfly Pose 

Butterfly Pose is a serene and effective stretch for the hips and inner thighs. It's excellent for easing tension in the lower body, making it easier to relax and drift off to a peaceful sleep.

  1. Sit down with your legs extended out in front of you.
  2. Bend your knees and bring your heels towards your pelvis, then gently drop your knees to the sides.
  3. Grasp the outer edges of your feet with your hands, keeping your spine elongated.
  4. Maintain this pose for 1-2 minutes, breathing deeply and evenly.

Bedtime Yoga

Supine Twist

If you want to relax and release tension in your spine, twists are a great exercise. 

  1. Lie on your back and bring your knees to your chest.
  2. Extend your arms out to the sides to form a T-shape.
  3. Gently lower your knees to the left side while turning your head to the right.
  4. Hold this position for 1-3 minutes, then switch sides.

Bedtime Yoga

Happy Baby Pose 

This pose effectively releases tension in your lower back and brings a sense of playfulness and light-heartedness, perfect for unwinding before bed. Happy Baby Pose is a relaxing yoga pose that stretches the inner thighs and opens up the hips, promoting joy and relaxation.

  1. Lie flat on your back and draw your knees up towards your chest.
  2. Reach out to grab the outer sides of your feet or ankles.
  3. Gently pull your knees towards the floor on either side of your body.
  4. Hold this position for 1-2 minutes, or add a gentle rocking motion from side to side.

Bedtime Yoga

Corpse Pose 

This pose allows complete relaxation, helping to integrate the benefits of your practice.

  • Lie flat on your back or mat, legs slightly apart, and arms relaxed at your sides.
  • Close your eyes and breathe naturally.
  • Let go of all effort and focus on relaxing every part of your body.
  • Stay in Savasana for 5-10 minutes.

Bedtime Yoga

Cat-Cow Stretch

This gentle flow between two poses is ideal for increasing spinal mobility and engaging your core muscles. The rhythmic transition between Cat and Cow poses can be deeply calming and is perfect for preparing your mind and body for rest.

  1. Get into a tabletop position by placing your knees under your hips and your wrists under your shoulders.
  2. Inhale and smoothly transition into Cow Pose by lifting your chin and tailbone upwards, allowing your belly to lower.
  3. Exhale and gently move into Cat Pose by rounding your back up towards the ceiling and tucking your chin towards your chest.
  4. Continue transitioning between these two poses repeatedly for 5 to 10 cycles.

Bedtime Yoga


Implementing a bedtime yoga routine can significantly impact your sleep quality and overall well-being. These poses, designed to soothe the body and mind, are an ideal way to transition into a peaceful night's sleep. Remember, the key is consistency. With regular practice, you may find yourself more relaxed and rejuvenated each morning.

Frequently Asked Questions

Can Bedtime Yoga Help With Insomnia?

Many find that incorporating yoga into their nightly routine helps with insomnia. The relaxing poses and focus on breathing can ease the mind into restfulness, making it easier to fall and stay asleep.

How Long Should A Bedtime Yoga Routine Be?

A bedtime yoga routine can be as short as 10 minutes or as long as 30 minutes, depending on your schedule and needs. Even a few minutes of gentle stretching and mindful breathing can be beneficial.