You’re exhausted, but your brain won’t quit. Instead of slipping into a peaceful slumber, you’re stuck in a cycle of overthinking, scrolling, and counting down the hours until your alarm goes off. Sound familiar?

If shutting off your mind at night feels like an impossible task, you’re not alone. Sure, you’ve heard the standard sleep tips—stick to a routine, avoid screens, keep your room cool—but what if the secret to better sleep lies in a simple bedtime yoga routine?

Yoga isn’t just for sunrise salutations. When done right, it can be a powerful tool to calm your mind, release tension, and prepare your body for rest. The key is choosing the right poses—ones that promote relaxation rather than energize you. Brent Laffoon, founder of the Association of Yoga Professionals, recommends focusing on gentle reclined twists and passive hip openers to help you unwind.

Below, I’ll walk you through five calming yoga poses to try before bed. But first, let’s talk about why yoga works so well for sleep.

Why Yoga Helps You Sleep Better

When your body is tired but your mind is racing, yoga can help bridge the gap. By focusing on your breath and movement, yoga shifts your nervous system from “fight or flight” mode to “rest and digest,” making it easier to relax and fall asleep.

“Yoga helps quiet the mind and balance the nervous system,” explains Laffoon. “It’s especially helpful for people who struggle with stress or anxiety at bedtime.”

The deep, intentional breathing in yoga also slows your heart rate and reduces stress hormones, signaling to your body that it’s time to wind down.

How to Prepare for Bedtime Yoga

If you’re new to yoga or have physical limitations, don’t worry—yoga is all about listening to your body. Use props like yoga blocks, straps, or blankets to make poses more comfortable and accessible.

• Yoga blocks: Bring the floor closer to you for better alignment in standing or seated poses.
• Straps: Help deepen stretches and improve flexibility.
• Blankets: Provide cushioning and support for your hips or knees.

Start with a gentle warm-up, like neck rolls, cat-cow stretches, or a few minutes in child’s pose. This will help ease your body into the practice.

5 Yoga Poses to Try Before Bed

These poses are designed to release tension, calm your mind, and prepare your body for sleep.

1. Balasana (Child’s Pose)

This restorative pose is perfect for resetting your body and mind.

• Start on your hands and knees, then sit back onto your heels.
• Stretch your arms forward and lower your forehead to the mat.
• Breathe deeply and let your body relax.

Tip: Place a yoga block under your forehead for extra support.

2. Supta Baddha Konasana (Reclining Bound Angle Pose)

A gentle hip opener that helps release tension in your lower body.

• Lie on your back with your knees bent and soles of your feet together.
• Let your knees fall open to the sides, forming a diamond shape with your legs.
• Rest your arms by your sides, palms facing up, and breathe deeply.

Tip: Place blocks or pillows under your knees for added comfort.

3. Supta Kapotasana (Reclined Pigeon Pose)

This pose stretches your hips, lower back, and hamstrings.

• Lie on your back with your knees bent and feet flat on the floor.
• Cross one ankle over the opposite thigh, forming a figure-four shape.
• Gently pull the grounded leg toward your chest for a deeper stretch.

Tip: Use a strap around the grounded leg if you can’t reach it easily.

4. Viparita Karani (Legs-Up-The-Wall Pose)

A soothing inversion that promotes circulation and relaxation.

• Sit close to a wall and swing your legs up so they rest against it.
• Lie flat on your back with your arms by your sides, palms facing up.
• Stay in this pose for 5–10 minutes, focusing on your breath.

Tip: Place a folded blanket under your hips for extra support.

5. Halasana (Plow Pose)

A more advanced pose that gently stretches your spine and calms your nervous system.

• Lie on your back and lift your legs over your head, letting your toes touch the floor behind you.
• Keep your arms flat on the ground for support.
• Hold for a few breaths, then slowly roll back down.

Tip: If you’re new to this pose, practice with a yoga instructor to avoid injury.

How Often Should You Do Bedtime Yoga?

Consistency is key. Aim to practice these poses 3–5 nights a week, or even daily if it feels right for you. But don’t stress if you miss a session—yoga should feel like a calming ritual, not a chore.

If you’re new to yoga or unsure about your form, consider taking a class or consulting a yoga instructor. They can help you refine your poses and prevent injuries.

Final Thoughts

Bedtime yoga is a simple yet powerful way to quiet your mind, release tension, and prepare your body for sleep. By incorporating these five poses into your nightly routine, you can create a calming ritual that helps you drift off faster and sleep more soundly.

So, roll out your mat, grab your props, and give it a try. Your mind—and your body—will thank you.

Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider before starting a new exercise routine.