As a busy person, it can be difficult to unwind after a long day and prepare yourself for restful sleep. That’s where bedtime yoga comes in! Taking a few minutes before bed to stretch and breathe can help relieve stress and improve your overall sleep quality. In this blog, we’ll explore 10 yoga poses you can do before bed to help you relax and get a better night’s sleep.

1. Child’s Pose

Child’s pose is a gentle stretch that can soothe your mind and body, helping you release tension and stress. Start by kneeling on the floor with your arms stretched out in front of you. Lower your hips back towards your heels, and rest your forehead on the mat. Take a few deep breaths in this position, feeling your spine lengthen with each inhale and your muscles relax with each exhale.

A person kneeling on a mat with their forehead on the ground and arms stretched out in front of them

2. Forward Fold

This pose is perfect for relieving tension in your lower back and hamstrings. Stand with your feet shoulder-width apart, and slowly fold forward from your hips. Let your head and hands hang loose, and breathe deeply as you hold the pose. If you can’t touch your toes, don’t worry - just bend your knees slightly until you feel a stretch in your lower body.

A person standing with their head and hands hanging loose while they fold forward from their hips

3. Seated Forward Bend

The seated forward bend is another great stretch for your hamstrings and lower back. Sit on the floor with your legs stretched out in front of you. Reach forward with your arms, and slowly fold forward from your hips. Again, if you can’t touch your toes, just bend your knees slightly. Hold the pose for several deep breaths, feeling the stretch in your hamstrings and spine.

A person sitting on the ground with their legs outstretched in front of them and their arms reaching forward towards their toes

4. Cat/Cow Stretch

This gentle flow can help release tension in your spine and improve your breathing. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. As you inhale, lift your head and tailbone towards the ceiling. As you exhale, round your spine and bring your head towards your knees. Move slowly and smoothly between these two positions, syncing your breath with your movements.

A person on their hands and knees, with their spine arched up towards the ceiling

5. Supine Twist

The supine twist is a great pose for releasing tension in your back and hips. Start by lying on your back, with your arms stretched out to the sides. Bring your right knee in towards your chest, and then let it fall over to the left side of your body. Turn your head to the right, and breathe deeply as you hold the pose. Repeat on the other side.

A person lying on their back with their arms stretched out to the sides, and their right leg bent and twisted to the left side of their body

6. Legs up the Wall

This restorative pose can help calm your mind and ease tension in your legs. Sit with your left side against a wall, and then slowly lower your upper body onto the ground as you swing your legs up the wall. You can place a pillow or folded blanket under your hips for extra support. Relax your arms by your sides, and breathe deeply as you hold the pose.

A person lying on their back with their legs against a wall

7. Bridge Pose

Bridge pose is a great way to stretch your chest, shoulders, and spine. Lie on your back with your arms by your sides, and your knees bent. As you exhale, lift your hips off the ground, and bring your hands underneath your body to clasp your hands together. Hold the pose for several deep breaths, feeling your chest and spine open up.

A person lying on their back with their hips lifted off the ground and their hands clasped together underneath their body

8. Reclining Bound Angle Pose

This pose can help release tension in your hips and groin, while also calming your mind and body. Lie on your back with your knees bent, and your feet together. Let your knees open towards the sides, so that the soles of your feet are touching. Rest your arms by your sides, and breathe deeply as you hold the pose.

A person lying on their back with the soles of their feet together and their knees open towards the sides

9. Corpse Pose

Corpse pose is the ultimate relaxation pose, perfect for helping you wind down before sleep. Lie on your back with your arms and legs stretched out, and your palms facing up. Close your eyes, and breathe deeply as you focus on relaxing every part of your body. Stay in this pose for several minutes, or as long as you like.

A person lying flat on their back with their arms and legs stretched out, and their palms facing up

10. Alternate Nostril Breathing

This breathing technique can help calm your mind and prepare you for sleep. Sit cross-legged on the floor and hold your right thumb over your right nostril. Inhale deeply through your left nostril, and then close it with your ring finger. Remove your thumb from your right nostril and exhale. Inhale through your right nostril, and then close it with your thumb. Exhale through your left nostril. Repeat several times, switching which nostril you inhale and exhale from each time.

A person sitting cross-legged on the floor, with their fingers pinching one nostril while inhaling through the other

Incorporating these 10 yoga poses into your nighttime routine can help you relax, relieve stress, and improve the quality of your sleep. Sweet dreams! 😴

Image Description

A person lying on their back with their arms and legs stretched out, and their palms facing up, surrounded by images of the 10 yoga poses mentioned in the blog.