7 Bedtime Yoga Poses & 3 Routines For Better Sleep
The tensions of everyday life can make it difficult to relax and fall asleep at night. Often, we spend too much time in positions that are bad for our bodies, such as standing on our feet all day or sitting at desks. Bedtime yoga, easy routines suitable for beginners, and gentle yoga poses can help counter the effects of ignoring our bodies’ needs. Our bodies are designed to move. A bedtime yoga flow can help gently stretch out aching muscles, reducing tension and anxiety. Try a bedtime yoga sequence every night to sleep deeply and wake up refreshed.
What Are The Benefits Of Bedtime Yoga?
- Helps Alleviate Insomnia – Moderate exercise before bed, such as bedtime workout routines or bedtime yoga, reduces stress, helps you fall asleep faster, and promotes deeper sleep.
- Aids Relaxation – Deep breathing in yoga poses will encourage you to relax. When you focus on your body, you reduce racing thoughts and anxiety. Yoga routines can help to lower levels of the stress hormone cortisol and help combat depression.
- Improves Circulation – Bedtime yoga is a great way to boost circulation and lower blood pressure before you turn in for the night. A healthy circulation will strengthen your immune system and improve cell regeneration as you sleep.
- Soothes Sore Muscles and Joint Pain – The yoga poses will help relieve muscle tension and the aches and pains of a hard day at work. Ease out the knots from spending too long hunched over a laptop, or give your legs and feet some respite if you’ve been on your feet all day.
7 Bedtime Yoga Poses
Use these yoga poses to create a bedtime yoga sequence. Flow from one yoga move to the next and end in a deep state of relaxation with Shavasana. You can do these poses on your bedroom carpet or on your bed, but it’s best to invest in a yoga mat.
1. Child’s Pose (Balasana)
This is a favorite way to start any yoga routine. Feel the tensions of the day fade away. Start on your hands and knees, then let your hips sink back towards your heels, resting your chest on your knees. Stretch your arms out in front, or tuck them at your sides, and rest your forehead on the ground. Breathe deeply and relax.
2. Legs Up the Wall (Viparita Karani)
This is a great pose when you’ve been on your feet all day or after a long run. It’s also a comfortable way to relax when you’re pregnant. Sit on the floor close to a suitable wall. Lie down on your side and roll onto your back, stretching your legs up the wall. Shuffle your butt close to the wall – it doesn’t need to touch, you just need to be comfortable. Relax and settle into the pose. You can use cushions or blankets to support your head if needed, and some people find it helpful to place a cushion or yoga block under their hips.
3. Cat-Cow Flow (Marjaryasana-Bitilasana)
Loosen off your spine with a gentle cat cow yoga flow. Start in a tabletop position on your hands and knees, and gently lower your belly, open your chest, and gaze up as you inhale. Exhale into cat pose, rounding your back, dropping your shoulders, and tucking your chin. Repeat and enjoy the movement of your spine.
4. Supine Spinal Twist (Supta Matsyendrasana)
Your spine is designed to twist, not spend all day in one fixed, upright, or hunched-over position. The many variations of spinal twists help restore spinal movement. For the simplest version, lie on your back on a yoga mat or even on your bed, and let your legs fall to one side while stretching the opposite arm out to the side. Relax and feel a gentle stretch along your spine, then repeat in the other direction.
5. Seated Forward Fold (Paschimottanasana)
Stretch out those tight hamstrings from sitting all day. Start by sitting on your yoga mat with your legs stretched out in front of you. Take a deep breath. Hinge at the hips, breathe out, and fold forward, reaching your arms out to clasp your feet. Keep taking deep breaths, and every time you breathe out, try to reach a little further. Don’t force the stretch, instead allow your muscles to relax.
6. Bridge Pose (Setu Bandha Sarvangasana)
Bridge pose has many benefits, including improving posture, relieving back pain, and calming the mind. Start by lying on your back with your knees bent and your feet hip-width apart. Keep your arms at your sides, palms down. Inhale and push your hips to the ceiling, keeping your head and shoulders flat on the floor. Make sure there’s no tension in your neck. Hold the position for a few moments, breathing deeply before exhaling and gently lowering your hips to the ground.
7. Happy Baby Pose (Ananda Balasana)
This fun pose is such a great tension reliever. Lie on your back on a yoga mat or even your bed. Lift your legs bending at the knees, and grasp your toes with your fingers. Stretch out your lower back. Play around in the pose, wriggling and gently moving your spine – just like a happy baby!
3 Bedtime Yoga Routines
You can build your own yoga sequence from the poses above, or try these short bedtime yoga routines.
Yoga with Kassandra 8 Minute Evening Yoga – Wind Down & Chill Out Yoga
Relax to the beautiful, soothing voice of Kassandra. This 8-minute bedtime yoga routine will help you unwind and release tension. Practice on your yoga mat or even on your bed. No props required.
Yoga With Adriene Bedtime Yoga | 20 Minute Bedtime Yoga Practice
When I have 20 minutes to spare before bed, this is my favorite go-to yoga practice. Adriene will leave you in a deep state of relaxation.
Yoga With Bird Bedtime Yoga for Sleep, Anxiety and Stress
Yoga with Bird’s restorative bedtime yoga routine gently helps you release tension in your body and let go of anxious thoughts. The routine does use a yoga block, but a folded pillow works just as well.
