The Best Yoga Poses for Bedtime

Are you having trouble winding down in the evening? If so, you’ll want to try these relaxing yoga poses to help ease your body and mind before bedtime. These simple postures will help you drift off to dreamland in peace and comfort.

Quick facts: Best Yoga Poses For Bedtime

  • ✅ Child’s Pose can help reduce stress and anxiety, according to Harvard Health
  • ✅ Corpse Pose can help reduce insomnia and promote relaxation, according to Yoga Journal
  • ✅ Legs Up The Wall Pose can help reduce insomnia and improve circulation, according to Yoga International
  • ✅ Supported Bridge Pose can help reduce fatigue, pain, and improve digestion, according to Healthline
  • ✅ Reclined Bound Angle Pose can help reduce stress, improve digestion, and relax the body and mind, according to Verywell Fit

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Yoga can be a great way to get ready for bed, as it can leave you feeling relaxed and rejuvenated. One of the best aspects of yoga is that you don’t need any fancy equipment or a lot of space—all you need is a yoga mat and some comfortable clothes. With the right poses, you can wind down and relax before getting ready for sleep.

To get started with yoga for bedtime, here are some of the best poses to try:

  1. Child’s Pose
  2. Savasana

Each pose can help stretch out tight muscles and release tension from your body, allowing you to rest soundly at night.

Relaxation Poses

With the right combination of yoga poses, you can create a peaceful and calming environment to help you relax and get ready for bed. Whether it’s before lights out or in the middle of the night when you can’t sleep, relaxation poses can help you fall asleep faster and stay asleep longer.

Let’s look at some of the best yoga poses that can help you relax and drift off to sleep:

Child’s Pose

Child’s Pose is a peaceful, restorative yoga pose that can be used for relaxation, stretching, and calming the mind at bedtime. It is often used as a counterpose after other active poses or as a resting position at any time of day.

To practice Child’s Pose, start seated on the floor with your knees bent and your feet flat on the floor. As you fold forward, draw your hips back so that you’re resting on your heels and bringing your forehead to the floor. For more support (especially when practicing in bed), you can place a blanket or bolster underneath your chest and abdomen to create a supported reclining position. Stretch out through the arms and let any stress or tension in the body melt away as you relax into this pose. Child’s Pose can be held for anywhere from 1–5 minutes depending on what feels comfortable to you.

Reclined Twist

Reclined twist is a gentle restorative yoga pose that is perfect for winding down at the end of a long day. The pose focuses on releasing tension in the back, hips, and spine while also calming the nervous system to promote better sleep quality.

To get into position, start by lying on your back with your arms extended to either side of your body. Then, bring your knees towards your chest and press them together as you let your legs open up towards the floor. While keeping both shoulders on the ground, use one hand to guide the opposite knee across your body so that both shoulders remain parallel with each other. Hold for 10-20 breaths before switching sides and repeating the pose.

Reclined twist can be practiced any time of day for relaxation or done before bed for improved sleep quality.

Legs Up the Wall

Legs Up the Wall is one of the most relaxing yoga poses you can do. It helps reduce stress and fatigue, and can also help relieve lower back pain, sciatica, headaches, insomnia, and menstrual cramps.

To perform the pose, lay on the ground in a comfortable spot with your mat perpendicular to a wall. Place your hips close to the wall and then swing your legs up onto it. Make sure your sit bones are touching the wall and try to adjust your body as close as possible so that your legs are perpendicular to it. This will create an inverted “L” shape with your body.

Once in this position, focus on controlling and deepening your breath for up to five minutes or longer if desired. Remember to keep your eyes closed during this pose in order to maximize its calming effects.

Stretching Poses

Stretching is an important part of any yoga routine, especially at bedtime. It can help your body relax and prepare it for a good night’s sleep. There are several yoga poses that can help you stretch and relax your body before going to bed.

Let’s take a look at some of the best yoga poses for bedtime stretching:


The Cat/Cow pose is a staple yoga pose for improving flexibility and strength, as well as relieving stress and tension. To get into this position, start in a tabletop position with your hands directly under your shoulders and your knees directly under your hips.

On an inhale, drop your belly towards the mat while lifting your chest and sitting back on your heels – this is Cow pose. On the exhale, arch up like a Halloween cat while dropping the chin to the chest – this is Cat pose. Rotate between these two poses for five to ten breaths, before releasing back into a tabletop position.

Not only does this pose help improve posture and alignment, but it also helps relax tight muscles in the neck and body which can often build up during long days of sedentary work or extended periods of mental stress.

Seated Forward Fold

Seated forward fold is a restorative yoga pose that can be done in bed or on the floor. It is a great way to relax the body and mind, especially before sleep.

To do this pose, begin by sitting up straight with your legs extended out in front of you. Gently bend forward from your hips, bringing your chest towards your thighs and stretching your arms out in front of you as far as they can go. If you’re able to reach past your feet, wrap both hands around the soles of each foot and walk them up towards your body until you feel a deep stretch in your hamstrings. Hold this pose for 1-2 minutes while focusing on breathing deeply and evenly into the back of the body.

You can release the pose by slowly coming back up to a seated position and then lying down on your mat or bed. This stretch can be done at any time, but it is especially beneficial if done right before sleep as it helps relieve tension from the spine and restlessness from the mind.

Supine Spinal Twist

Supine Spinal Twist is a gentle, passive yoga pose designed to relax the body and wind down before bed. It helps to stretch the lower back, hips and inner thighs while promoting relaxation of the entire body.

To begin this pose, start by laying on your back with both legs extended. From here, bend one knee and cross it over your body so that your foot rests on the opposite side of your body near the shoulder blade. Gently hug your knee into your chest as you press through the opposite shoulder blade – this will provide an additional stretch throughout the lower back. Hold this pose for 30-60 seconds before releasing and repeating on the other side for an even stretch throughout both sides of your spine. Finish off with a few moments of deep belly breaths to further relax into restful sleep.

Strengthening Poses

Strengthening poses are a great way to help you relax and unwind before bedtime. These poses help to strengthen the muscles and increase flexibility, allowing the body to be more relaxed and ready for rest. There are several beneficial poses that can be done before bed to help you achieve a better night’s sleep.

Let’s take a look at some of the best poses for bedtime:

Bridge Pose

Bridge Pose (Setu Bandha Sarvangasana) is an intermediate-level yoga pose that can help to relax the mind and body as you enter into your evening practice or prepare for a restful night’s sleep. Bridge Pose stretches the chest, neck, and spine while strengthening the back muscles. The pose is said to be a mild energizer if practiced during the day, and calming if practiced at night.

To begin Bridge Pose, start by lying on your back with your knees bent and feet flat on the floor about hip-distance apart. Place your arms at your side with palms facing down. Inhale and press firmly into your feet as you lift your hips off of the floor. Pause here in Bridge Pose, or continue to lift up by pressing into both arms as you straighten them along either side of the torso. Hold for 5-8 breaths before releasing gently back down onto the mat with control.

Plank Pose

Plank Pose (Kumbhakasana) is a powerful exercise that strengthens the arms and legs, stimulates digestion, and relieves stress. It’s also a great yoga pose to practice just before bedtime in order to increase energy levels and stimulate the body.

To begin Plank Pose, start by standing in Tadasana (Mountain Pose). Bend forward at the hips and place your hands on either side of your feet. Step back with your feet into a plank position with your arms extended straight out from your shoulders (so there should be an imaginary straight line from head to toe). Make sure your elbows are close to your body, not flared out. Make sure the top of the head is in line with the spine and draw the navel towards the spine for stability. Hold for several breaths, then slowly lower yourself back down back into Tadasana.

Practicing Plank Pose just before bedtime will help relax tension in both body and mind so you can drift off into a calming sleep.

Boat Pose

Boat Pose, or Navasana, is the perfect pose to help relieve stress and anxiety. This pose strengthens your core and improves balance. It also increases hip flexibility and stimulates your intestines and kidneys, which can help aid digestion.

When practicing Boat Pose, lie on your back with knees bent and feet flat on the ground. Place your hands behind your head with elbows bent out to the sides. Push both feet into the floor as you lift up from the pelvic area. Once you’ve built up a bit of strength in this pose, extend one leg out straight while pointing the toe and keeping a slight bend in the opposite knee joint. Continue breathing slowly throughout this strengthening pose to enhance its calming effects.


Overall, certain yoga poses can help relax your body, settle your mind, and encourage a more restful night’s sleep. It’s important to remember that different poses work for different people. Some individuals may find that restorative poses are more helpful for falling asleep at night, while others may find more active poses to be more beneficial. Experiment with different poses to see what works best for you and your body.

Additionally, it’s important to stay mindful of the intensity of the poses you’re doing prior to bedtime—you don’t want a vigorous practice right before tucking in for the night! Finally, be sure to hydrate afterwards if you’re practicing any heated postures or therapeutic techniques like yin yoga. With an ideal combination of calming and energizing yoga postures before bedtime, you’ll be sleeping soundly in no time!

FAQs about: Best Yoga Poses For Bedtime

Q: What are the best yoga poses for bedtime?

A: The best yoga poses for bedtime include Child’s Pose, Reclined Bound Angle Pose, and Legs Up the Wall Pose.

Q: How often should I practice yoga before bed?

A: Practicing yoga before bed is a personal decision and it is recommended to practice as often as you feel comfortable.

Q: What benefits does yoga offer before bed?

A: Practicing yoga before bed can help to relax the body and mind, reduce stress, and promote better sleep.

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