The Perfect Bedtime Yoga Sequence for a Good Night’s Sleep

Tossing and turning night after night? You’re not alone. Millions struggle with insomnia and disrupted sleep (1). While there are many factors contributing to sleeplessness, incorporating a relaxing yoga practice into your bedtime routine can make a significant difference.

Yoga offers a gentle yet powerful way to unwind, reduce stress, and prepare your body for restful sleep.

Let’s explore a simple yoga sequence designed to help you drift off to dreamland.

Bedtime Yoga Poses to Wind Down

13 Bedtime Yoga Poses for Sweet Dreams

You may also like: Beyond Flexibility: The Scientific Benefits of Yoga

1. Mountain Pose (Tadasana)

• At the front of your mat, stand with your feet hip-width distance apart with your weight distributed evenly.
• Pull the navel in and up to engage the core, which will support your back muscles and ensure good posture. 
• Broaden the collarbones and shoulder blades and lengthen the spine by stretching the crown of the head up towards the sky.
• Bring your arms to your sides, palms facing forward, and stand tall for a few breaths. 

2. Forward Fold (Uttanasana)

• From Mountain pose, bow forward, bringing your forehead to your shins. If your hamstrings are especially tight, keep a slight bend in the knees. 
• Try the Rag Doll variation, taking hold of opposite elbows. Let your head hang and relax the back of the neck.
• Stay for a few breaths, allowing your lower back to release, then gently release your hands to the mat.

3. Downward Facing Dog (Adho Mukha Svanasana)

• Come into the shape of an upside-down “V” by bending over and walking your hands forward. 
• Ground down equally into both hands and reach your hips high towards the sky. Press your chest toward your thighs and keep space in between your shoulder blades. 
• Draw your heels down towards the floor and straighten your legs, being sure to keep the alignment in your spine.

4. Cow / Cat (Bitilasana / Marjaryasana)

• Come to a tabletop position on your hands and knees. 
• As you inhale, drop your bellow and draw your chest forward, lifting the gaze slightly for Cow.
• On your exhale, round the spine, contract the belly, and drop your chin towards your chest for Cat Pose. 
• Move through a few rounds, keeping the movement connected to your breath. 

5. Child’s Pose (Balasana)

• From a tabletop position, sink your hips back toward your heels. Widen your knees and keep your big toes together. 
• Keep your arms and fingertips reaching forward, palms facing down.
• Feel the length of your back body, from the tip of your tailbone all the way to the top of your head. 

6. Seated Forward Bend (Paschimottanasana)

• Come to a seated position with your legs extended out in front of you. 
• As you inhale, reach both arms up overhead and lengthen the spine. With an exhale, fold over your legs, reaching for your feet, ankles, or shins. Drop your forehead and relax the back of the neck. 
• You may keep a slight bend in the knees or place a pillow under them if you feel any pulling in your lower back. 

7. Head to Knee Pose (Janu Sirsasana)

• Begin seated with your legs extended in front of you. Bend your left knee, bringing the sole of the left foot to your inner right thigh.
• Reach your arms up as you inhale, and fold over your right leg, reaching for your right foot as you exhale. Bow your head down, eventually bringing your forehead to your left knee. 
• Surrender into this stretch for a few breaths and feel the back of your legs release.
• To exit the pose, lift your torso and extend your left leg in front of you. Switch legs and repeat the pose by bending your right knee.

8. Butterfly Pose (Baddha Konasana)

• From a seated position, bend your knees and bring the soles of your feet together. Hold on to your ankles or the inner arches of your feet. 
• Ground your sit bones down and sit tall, lengthening the front of your torso all the way up to the sternum. 
• Try this modification: place a bolster or cushion under each knee to make this posture even more restorative. 

9. Supine Spinal Twist (Supta Matsyendrasana)

• Lying on your back, hug your right knee into your chest. As you exhale, bring your knee across your body to your left side, twisting the spine.
• For a deeper stretch in your shoulder, open your right arm to the side and remain for several breaths, allowing your muscles and connective tissues to release. 
• Exit the stretch by moving yourself slowly back to the center, and placing your right leg down. Repeat the spinal twist on the opposite side with the left leg.

10. Reclined Pigeon Pose (Supta Kapotasana) 

• Lie on your back with your knees bent, and both feet on the floor or bed. Cross your right ankle over the left thigh, making a triangle between your right knee, left knee, and pelvis.
• Place the left arm on the outside of your leg. Bring the right arm through the opening of the legs.
• Lift your left foot and draw your legs in toward your chest as your right knee opens to the side. 
• If you have experienced a knee injury, be incredibly mindful and back out of the pose if you notice any pain or pulling sensations.
• Stay for several breaths as your hips soften. Then, release and uncross your legs, and switch sides. 

11. Happy Baby (Ananda Balasana)

• Begin lying on your back. Hug both knees in and bend the legs to a 90-degree angle, so the soles of the feet are facing the sky. 
• Grab onto your big toes or ankles and draw your knees down. Maintain the natural curves of your spine and reach your pelvis down towards the floor.

If you feel your lower back rounding into the floor, try the modification of holding onto your inner thighs instead.

Stay in Happy Baby for several breaths, long enough to feel your hip flexors soften.

12. Waterfall Pose/Legs Up the Wall (Viparita Karani)

• Begin seated next to a wall, with one side of your body touching the wall.
• Slowly roll down onto your back as your legs come up; your body should make an “L” shape, bending at a 90-degree angle with your legs extended up along the wall. 
• If you feel any discomfort in your lower back, scoot your buttocks a few inches away from the wall.
• Keep a slight bend in your legs to avoid locking your kneecaps. 
• Take several deep breaths and remain in this posture for several minutes. Ground your upper body into the floor, mat, or bed.
• You may choose to cushion your upper back, shoulders, and neck with a folded blanket to ensure optimum comfort. 

13. Corpse Pose (Savasana)

• Lie on your back in a comfortable position. Let your entire body become heavy and completely relaxed.
• Release any final tension you may hold in your face, jaw, and throat. Feel your heart rate begin to slow down and breathe naturally. 
• If you are practicing this bedtime yoga sequence on your mat, you may choose to move yourself to your bed for savasana, allowing yourself to transition more easily into a state of slumber. 

Sweet Dreams Await

By incorporating a short yoga practice into your evening routine, you’re taking a proactive step towards improved sleep quality and overall well-being. Remember, consistency is key.

Even a few minutes of dedicated practice can make a significant difference. So, roll out your mat, dim the lights, and let the calming effects of yoga guide you to a restful night’s sleep.

Sweet dreams!