A short yoga routine before bed can help you relax if 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 and 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 comes easier when the body is relaxed and the mind is no longer in “alert” mode. Gentle yoga releases tension in the hips, lower back, neck, and shoulders, while steady breathing guides your nervous system to a calmer state. Think of it as lowering the volume on your day. The poses below are calming, low effort, and can be held longer, which prepares the 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 is one of the best poses for heavy legs & end-of-day swelling. Sit sideways next to a wall and swing your legs up while you gently lie back. Your hips can be close to the wall or a few inches away. Place a folded blanket under your hips if your lower back needs extra support. Rest your arms on your belly or by your sides. Stay in this position for 3 to 8 minutes. If thoughts keep popping up then softly count your exhale breaths from 1 to 10 and restart. It is boring in a good way and that is what helps you 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)
A simple twist can relieve tension in your lower back and help you feel more relaxed. Start by lying on your back and pulling your knees toward your chest. Then let both knees fall to one side while stretching your arms out to form a T shape. If it feels okay you can turn your head to look in the opposite direction or just keep it facing up. For better sleep try staying in this position for one to two minutes on each side. Focus on breathing deeply into your ribs and the sides of your body. If your knees don’t reach the floor easily place a pillow between them or underneath for support. Being comfortable is more important than stretching deeply.
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
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 you are short on time just do Legs Up the Wall plus Supported Savasana. That combination alone can shift your whole mood.
Habits That Enhance Sleep Benefits
Yoga helps with sleep but you also need to pay attention to timing and environmental signals. Avoid caffeine in the afternoon and evening if it tends to keep 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 and 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 & I can customize the same five poses with precise timing and equipment suggestions for your needs.
