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Easy Bedtime Yoga

Ever had one of those days where you can’t wait to get into bed but once your head finally hits the pillow, you feel wide awake? This easy bedtime yoga sequence will help you let go of some of the stress and anxiety that’s keeping you awake and let you sleep more deeply.

Modern society has majorly altered out evening routines. Gone are the days of dinner, an hour of your favorite comedy shows, and a couple chapters of a good book. Now we have emails pinging at all hours of the day (and night!), social media sucking us in, crime dramas making us jumpy, and blue light from screens inhibiting the release of melatonin.

Technology has made it easy to find constant entertainment and to work from anywhere at any time, but it’s made it much harder to get a good night’s sleep.

A bedtime yoga routine can be one of your best defenses against insomnia and poor sleep.

It will calm your body and quiet your mind so you can fall asleep and get a restful night’s sleep.

Ready to sleep well and feel better in the morning?

This Easy Bedtime Yoga sequence will release tension so stress and anxiety can melt out of your body. By holding each pose for 10 – 15 breaths, it will help you calm down, relax, and be ready for bed.

Shifted Supine Twist Pose (Supta Matsyendrasana variation)

This twist is fantastic to practice as soon as you get onto your yoga mat. It quiets the mind so we can stop ruminating on the same thoughts and calms the nervous system so we can relax into the present moment. This supine twist stretches the torso, glutes, and hips allowing the body to feel better after a long day at a desk or running around all day. It also aids in digestion.

How to get into Shifted Supine Twist:
  • Lie down on your mat with your knees bent, feet on the mat, and arms in a T-shaped position.
  • Press down into your feet as you lift your hips up. (Like in Bridge Pose)
  • Shift your hips over to the right and set them down on the right edge of your mat.
  • Draw your knees in toward your chest.
  • On an exhale, bring you bent knees over to the left so your left leg rests on the floor.

Stay for 10 – 15 breaths.

Repeat on the other side.

Seated Side Bend Pose (Parsva Sukhasana)

This seated pose is ideal for creating flexibility in the legs, hips, and back. The seated position creates stability, while the side bend stretches out the muscles along the side of the body, the lifted arm, and neck. Seated Side Bend pose also helps relax the mind to relieve stress and anxiety.

How to get into Seated Side Bend pose:
  • Sit on your mat with your legs folded comfortably.
  • Bring your left hand to the floor as you bend to the left.
  • Reach your right arm along you ear.
  • To get a deeper stretch on the right side, press your left hand into the floor as you turn your chest away from the floor.

Stay for about 10 breaths.

Repeat on the other side.

Head-to-Knee Pose (Janu Sirsasana)

This forward folding yoga pose calms the mind and can relieve mild depression. While relieving anxiety, headaches, and fatigue, Head-to-Knee pose stretches the back, shoulders, groins, and hamstrings.

How to get into Head-to-Knee pose:
  • Extend your legs onto the mat.
  • Bend your left knee and bring the bottom of your left foot to touch the inside of your right thigh.
  • Sit up tall as you reach your arms up.
  • Gently turn your chest toward the right.
  • Exhale and lower your torso over your right leg.
  • Bring your arms along each side of your right leg.

Stay for 10 – 15 breaths.

Repeat on the other side.

One-Legged Revolved Seated Wide-Angle Pose (Parivrtta Upavistha Konasana variation)

This seated side bend stretches the whole body but is particularly good for the inner thighs, side ribs, and upper back. It also balances the right and left sides of the body. As this revolved pose opens the chest and relaxes the muscles between the shoulder blades, it releases built up stress and anxiety in the body.

How to get into this One-Legged Revolved Seated Wide-Angle Pose variation:
  • Open your legs wide.
  • Bend your right knee to bring your foot toward your groins.
  • Sit up tall as you reach your arms up.
  • Bring your left hand to your left leg or to the floor inside your left leg as you bend to the left.
  • Reach your right arm along you ear.
  • Turn your chest away from the floor.

Stay for about 10 breaths.

Repeat on the other side.

Happy Baby Pose (Ananda Balasana)

This supine pose reduces lower back pain as it stretches the hips, hamstrings, inner thighs, and groins. It a grounding pose so it helps quiet the mind as it releases stress and anxiety.

How to get into Happy Baby pose:
  • Resting on your back, draw your knees toward your chest.
  • Bring the bottoms of your feet together.
  • Grab ahold of the outsides of your feet.
  • Keep your arms inside your legs as you bring the bottoms of your feet to face the ceiling.
  • Press your feet into your hands while pulling down with your hands.
  • Gently rock from side to side to massage your low back.
  • For a gentler version, hold your shins rather than your feet.

Stay for 10 – 15 breaths.

Release into Legs-Up-The-Wall pose for about 5 minutes or take Savasana in bed and allow yourself to gently drift off to sleep.

An easy bedtime yoga practice like this one helps you get a better night’s sleep.

Yoga helps us let go of stress and anxiety every time we get onto our mats but the longer, gentle holds in this sequence specifically target calming the mind and body so we can let go of the day.

Come back to this practice anytime you find yourself begging for sleep.

If you prefer a guided practice, this sequence is an excerpt from a longer class in the On-Demand Membership. Join today for unlimited access or rent the Easy Bedtime Flow class for a few days. You’ll sleep better!

Don’t forget to get the free gratitude meditation below. It’s the perfect companion for this Easy Bedtime Yoga class. Listen to it right before class or during your savasana.

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