6 Bedtime Yoga Poses for Deep and Calm Sleep
Six Gentle Yoga Poses to Improve Sleep Quality and Calm the Mind
Child’s Pose
Legs Up the Wall
Cat–Cow Stretch
Seated Forward Bend
Supine Spinal Twist
Corpse Pose
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A peaceful night’s sleep is often shaped by how you unwind before bed. Bedtime yoga works as a gentle reset for the body and mind, releasing tension from long hours of sitting, easing stress, and preparing the nervous system for restorative rest.
These six poses are simple, relaxing, and perfect for beginners — designed specifically to quiet the mind and soften the body for deeper, calmer sleep.
1. Child’s Pose (Balasana)
A deeply grounding posture that relaxes the lower back, hips, and shoulders — areas that hold tension throughout the day.
Benefits:
Promotes calm breathing, reduces anxiety, and gently stretches the spine.
How to Do It:
Kneel, sit back on your heels, fold forward, and extend your arms while resting your forehead on the floor.
2. Legs Up the Wall (Viparita Karani)
This restorative pose improves circulation and encourages relaxation by calming the nervous system.
Benefits:
Reduces swelling in the legs, eases tired muscles, and lowers heart rate.
How to Do It:
Sit close to a wall, swing your legs upward, and rest your back flat on the floor with arms relaxed beside you.
3. Cat–Cow Stretch (Marjaryasana–Bitilasana)
A gentle flow between rounding and arching the spine to release tightness and improve flexibility.
Benefits:
Helps with back stiffness, encourages deep breathing, and releases tension in the torso.
How to Do It:
On hands and knees, inhale to arch the spine (Cow), exhale to round it upward (Cat), moving slowly.
4. Seated Forward Bend (Paschimottanasana)
A calming stretch that lengthens the hamstrings, massages the organs, and quiets the mind.
Benefits:
Reduces stress, supports digestion, and encourages mental stillness.
How to Do It:
Sit with legs extended, hinge forward from the hips, and reach toward your feet while keeping the spine long.
5. Supine Spinal Twist
A gentle twist that releases tension in the lower back and soothes the whole nervous system.
Benefits:
Improves mobility, relieves back pressure, and enhances circulation.
How to Do It:
Lie on your back, bring one knee across your body, let it fall to the opposite side, and extend your arms out in a T-shape.
6. Corpse Pose (Savasana)
The ultimate relaxation posture that signals the body to enter deep rest.
Benefits:
Slows breathing, lowers blood pressure, and prepares the mind for sleep transition.
How to Do It:
Lie flat, arms relaxed, legs slightly apart, and breathe deeply while releasing all muscular effort.
Conclusion
Gentle yoga before bed creates a powerful bridge between your busy day and a restful night. These six poses work together to ease physical tension, calm the mind, and activate your body’s natural relaxation response.
Practiced consistently, they help train your nervous system to slow down, making sleep deeper and easier to achieve. Just a few minutes of mindful movement each evening can transform your nighttime routine and the quality of your rest.