Bedtime Yoga for Relaxation: A Gentle Way to Wind Down
Struggling to relax before bed? You’re not alone. In our busy lives, it’s easy to carry stress and tension straight into sleep. But a short, simple bedtime yoga routine can help your body and mind shift into rest mode — setting you up for deeper, more peaceful sleep.
These gentle, supported poses are perfect for calming the nervous system at the end of the day. You don’t need to be a yogi or even particularly flexible. All you need is a few blankets, pillows, and a few minutes to yourself.
For extra comfort, try playing soft background music (I like Buddha’s Lounge or Zen Meditation Planet) while you practice.
6 Gentle Yoga Poses to Help You Unwind
Hold each of the following poses for several minutes, breathing slowly and allowing your body to relax more deeply with each exhale. Use rolled blankets or pillows to support your body fully.
-
Child’s Pose
-
Supported Bridge Pose
-
Reclining Bound Angle Pose
-
Legs Up the Wall
-
Supported Spinal Twist
-
Corpse Pose (Savasana)
Take your time moving between poses, and adjust props as needed so you feel completely supported.
Create a Soothing Bedtime Routine
A few simple rituals can make a big difference in signaling to your brain that it’s time to rest.
-
Wind Down
Wash up, slip into your coziest clothes, and dim the lights. Light a candle or turn on a soft lamp. -
Reflect and Release
Grab a notebook and write down three unique things you’re grateful for. This helps shift your mind out of stress and into appreciation. -
Do Your Bedtime Yoga Practice
Lay out your mat, grab your props, turn on some relaxing music, and move through your yoga poses. Focus on your breath and how your body feels in each pose. -
Center Yourself
Sit quietly with your eyes closed and practice a few minutes of Andrew Weil’s 4-7-8 breathing or HeartMath’s Quick Coherence Technique to help regulate your nervous system. -
Prepare for Sleep
Spritz your pillow with lavender. Roll up your mat, blow out your candle, and get your room as dark and cool as possible. Cozy up in bed. -
Final Rest
Lie on your back with one hand on your heart and one on your belly. Let a gentle smile come to your face. Think about the good in your day, the healing rest ahead, and allow yourself to drift off.
Trouble Sleeping?
If you still have trouble falling asleep, try slow, mindful breathing or listen to binaural beats to entrain your brainwaves for rest. Some favorites:
What’s in Your Bedtime Toolkit?
I’d love to hear about your favorite bedtime rituals. Do you have a favorite yoga pose, playlist, or practice that helps you wind down? Leave a comment and share your tips — your insights might help someone else sleep better tonight.
About the Author
Sarah Murphy is a therapist who specializes in supporting people through serious illness and major life transitions. A longtime student of the Ageless Wisdom teachings, she is also committed to sharing the Great Invocation as a tool for healing and peace.