Yoga before bed
Transform your nights with gentle yoga practices designed to calm your mind and prepare your body for restful sleep.
Start Your RoutineYoga Before Bed Routine
This 15-20 minute sequence is designed to release tension and prepare your body and mind for restful sleep. Practice in comfortable sleepwear, with dim lighting and calm music.
Before You Begin
- Practice 30-60 minutes before your intended bedtime
- Create a quiet, comfortable space with minimal distractions
- Use a yoga mat or soft surface
- Keep props nearby: pillows, bolsters, or folded blankets
- Avoid eating heavy meals 2 hours before practice
- Dim the lights or use candles for a calming atmosphere
Seated Meditation (2-3 minutes)
How to: Sit cross-legged or in a comfortable position. Close your eyes and focus on your breath. Inhale for 4 counts, exhale for 6 counts. Set an intention to release the day's stress.
Benefits: Centers your mind and signals the transition from active day to restful evening.
Neck Rolls (1 minute)
How to: Gently drop your chin to your chest, then slowly roll your head to the right, back, left, and forward. Repeat 3-5 times in each direction.
Benefits: Releases tension in the neck and shoulders, common areas for stress accumulation.
Cat-Cow Pose (2 minutes)
How to: On hands and knees, inhale as you arch your back (cow), exhale as you round your spine (cat). Move slowly and deliberately, syncing movement with breath.
Benefits: Gently warms up the spine, releases back tension, and promotes breath awareness.
Child's Pose (2-3 minutes)
How to: Sit back on your heels, extend arms forward, and rest your forehead on the mat. Place a pillow under your torso for extra support. Breathe deeply into your back body.
Benefits: Deeply calming pose that gently stretches the hips, thighs, and ankles while promoting introspection.
Seated Forward Fold (2-3 minutes)
How to: Sit with legs extended, inhale to lengthen your spine, exhale to fold forward from the hips. Let your head hang heavy and don't force the stretch. Use a strap around your feet if needed.
Benefits: Calms the nervous system, stretches the hamstrings and back, and encourages letting go.
Supine Twist (2 minutes each side)
How to: Lie on your back, hug your right knee to your chest, then guide it across your body to the left. Extend your right arm out and look to the right. Repeat on the other side.
Benefits: Releases spinal tension, aids digestion, and promotes relaxation through gentle compression.
Legs Up the Wall (3-5 minutes)
How to: Sit sideways next to a wall, then swing your legs up as you lower your back to the floor. Your sit bones should be close to the wall. Place a folded blanket under your hips for support. Rest your arms by your sides, palms up.
Benefits: Promotes circulation, reduces leg swelling, and activates the relaxation response.
Corpse Pose with Body Scan (5-10 minutes)
How to: Lie flat on your back with legs slightly apart and arms at your sides, palms facing up. Close your eyes. Mentally scan from your toes to your crown, consciously relaxing each body part. Practice 4-7-8 breathing: inhale for 4, hold for 7, exhale for 8.
Benefits: Deep relaxation, integration of the practice, and direct preparation for sleep.
Note: After this sequence, transition directly to your bedroom if you're not already there. The deep relaxation state you've cultivated is perfect for falling asleep naturally.
Benefits of Yoga Before Bed
Evening yoga offers unique advantages for your physical and mental well-being, setting the stage for quality sleep.
Improved Sleep Quality
Gentle stretches and breathing exercises activate your parasympathetic nervous system, signaling to your body that it's time to rest. Studies show that regular bedtime yoga can reduce sleep onset time and increase total sleep duration.
Stress & Anxiety Relief
Bedtime yoga helps lower cortisol levels and releases tension accumulated throughout the day. The mindful practice quiets racing thoughts and promotes mental clarity, making it easier to let go of daily worries.
Muscle Relaxation
Evening stretches release physical tension stored in muscles, particularly in the neck, shoulders, and back. This physical release helps prevent nighttime discomfort and reduces tossing and turning.
Enhanced Flexibility
Your muscles are naturally warmer in the evening after a day of activity, making it an ideal time for deeper, safer stretches. Regular practice gradually improves overall flexibility and range of motion.
Better Breathing
Pranayama techniques practiced before bed improve respiratory function and increase oxygen flow. Conscious breathing patterns help regulate your heart rate and promote deep relaxation.
Mental Clarity
Evening practice provides a space for reflection and mental processing of the day's events. This mindful transition helps separate daytime activities from nighttime rest, improving sleep hygiene.
Yoga Before Bed vs Yoga in the Morning
Both morning and evening yoga offer unique benefits. Understanding the differences can help you choose the best practice time for your needs.
While yoga is beneficial at any time of day, the timing of your practice can significantly influence the types of benefits you experience. Morning yoga tends to energize and prepare you for the day ahead, while evening yoga focuses on relaxation and recovery.
The Verdict: Why Not Both?
You don't have to choose just one! Many yoga practitioners benefit from a short energizing practice in the morning and a calming routine before bed. If time is limited, consider your primary goals:
- Choose morning yoga if you struggle with low energy, need to build a consistent routine, or want to improve flexibility over time.
- Choose evening yoga if you have trouble sleeping, carry stress from work, or experience physical tension at day's end.
- Choose both if you want comprehensive benefits and can dedicate 20-40 minutes daily to your practice.
Yoga Before Bed for Kids
Bedtime yoga helps children release excess energy, calm their minds, and develop healthy sleep habits. Make it fun with storytelling and imagination!
Why Bedtime Yoga for Kids?
Establishes a calming bedtime routine
Improves focus and self-regulation
Develops body awareness and coordination
Reduces bedtime resistance and anxiety
Provides quality parent-child bonding time
Teaches lifelong stress management skills
Simple 10-Minute Kids Bedtime Routine
1. Sleepy Butterfly (2 minutes)
Story: "You're a butterfly getting ready to rest for the night. Sit down and bring the bottoms of your feet together. Let your knees fall to the sides like butterfly wings. Gently flap your wings, getting slower and slower as the butterfly gets sleepier."
Benefits: Opens hips, promotes calmness
2. Sleepy Cat Stretch (1-2 minutes)
Story: "Be a cat getting ready for a nap. Get on your hands and knees. When you breathe in, look up and let your belly drop. When you breathe out, round your back like a scared cat and look at your belly button."
Benefits: Gentle spinal movement, breath awareness
3. Resting Bear (2 minutes)
Story: "Now you're a bear going into your cave to hibernate. Sit on your heels, stretch your arms out in front, and rest your forehead on your mat or bed. Stay quiet like a sleeping bear."
Benefits: Deep relaxation, sense of security
4. Starfish Breathing (2 minutes)
Story: "Lie on your back like a starfish in the calm ocean. Spread your arms and legs wide. Put one hand on your belly. As you breathe in, feel your belly rise like a wave. As you breathe out, feel it fall. Count 5 slow waves."
Benefits: Conscious breathing, body awareness
5. Dreamy Legs Up (2 minutes)
Story: "Imagine your legs are getting so light they float up to the sky. Lie near the wall and put your legs straight up. Close your eyes and think of floating on a soft cloud."
Benefits: Calms the nervous system, promotes circulation
6. Sleeping Time (1-2 minutes)
Story: "Now it's time to be very still and quiet. Lie flat like you're sleeping. Take three big yawns. With each yawn, feel more sleepy and relaxed. When you're ready, it's time to get into bed and have sweet dreams."
Benefits: Final relaxation, sleep preparation
Tips for Parents
- Keep it playful: Use animal names, stories, and imagination to engage children
- Be consistent: Practice at the same time each night to establish routine
- Join them: Kids learn by watching - do the poses together
- Age appropriate: 3-5 years: 5-10 minutes; 6-12 years: 10-15 minutes
- No pressure: If they resist, don't force it. Try again another night
- Praise effort: Celebrate participation, not perfect poses
- Set the scene: Dim lights, soft music, and comfortable clothes
- End with affirmation: "You are safe, you are loved, you are ready for sleep"
Frequently Asked Questions
How long before bed should I do yoga?
Ideally, practice yoga 30-60 minutes before your intended bedtime. This gives your body time to cool down from any physical activity and transition into sleep mode. However, gentle stretching immediately before bed is also fine.
What type of yoga is best before bed?
Gentle, restorative styles are best for bedtime. Focus on Yin Yoga, Restorative Yoga, or gentle Hatha sequences. Avoid vigorous practices like Power Yoga, Hot Yoga, or fast-paced Vinyasa flows, as these can be too energizing.
Can bedtime yoga really help me sleep better?
Yes! Research shows that regular yoga practice improves sleep quality, reduces sleep onset time, and decreases nighttime awakenings. The combination of physical stretches, breathing exercises, and meditation helps activate your parasympathetic nervous system, which promotes relaxation and sleep.
Do I need any equipment?
No special equipment is required. A yoga mat is helpful but not essential - you can practice on carpet or a soft rug. Props like pillows, blankets, or cushions can make poses more comfortable and are often available around the house.
What if I'm not flexible?
Flexibility is not a prerequisite for bedtime yoga! The goal isn't to achieve perfect poses but to relax your body and mind. Use props, modify poses as needed, and never push into pain. Gentle, comfortable stretches are all that's required.
Should I practice on an empty stomach?
It's best to avoid heavy meals 2-3 hours before bedtime yoga. However, a light snack 30-60 minutes beforehand is fine. Heavy, twisting, or inverted poses can be uncomfortable on a full stomach.
Can I do bedtime yoga in bed?
Yes! Many gentle stretches can be done right in bed. Poses like supine twists, knee-to-chest, and legs up the wall (against your headboard) work well. Just ensure your mattress provides enough support for safe alignment.
How long should my bedtime practice be?
Even 10 minutes can be beneficial. An ideal bedtime sequence is 15-20 minutes, but adapt to your schedule. Consistency matters more than duration - a short daily practice beats a long weekly session.
What breathing techniques are best for sleep?
Calming breathing techniques include: 4-7-8 breathing (inhale 4, hold 7, exhale 8), alternate nostril breathing (Nadi Shodhana), and simple diaphragmatic breathing. These techniques slow your heart rate and promote relaxation.
Can bedtime yoga help with insomnia?
Bedtime yoga can be a helpful component of insomnia treatment. Studies show it reduces insomnia symptoms by decreasing stress, calming the mind, and releasing physical tension. However, chronic insomnia may require additional medical support.
Is it safe to practice yoga every night?
Yes, gentle bedtime yoga is safe for daily practice. Listen to your body and adjust intensity as needed. If you experience pain or discomfort, modify poses or consult a healthcare provider, especially if you have existing injuries or conditions.
What should I do if I fall asleep during practice?
Falling asleep during final relaxation (Savasana) is perfectly fine! It means your body has deeply relaxed. If you're practicing before bed, simply transition into your sleeping position. Just make sure you're in a safe, comfortable position.
Can I combine bedtime yoga with meditation?
Absolutely! Combining gentle yoga with meditation or guided relaxation enhances the benefits. Try ending your physical practice with 5-10 minutes of seated meditation, body scan, or yoga nidra for maximum relaxation.
Should I avoid screens after bedtime yoga?
Yes, it's best to avoid screens after your practice. Blue light from devices can interfere with melatonin production and diminish the relaxation benefits of yoga. Try reading, journaling, or listening to calming music instead.
What if my partner or roommate is already sleeping?
You can practice quietly using dim lighting or a small lamp. Many bedtime poses are gentle and quiet. Alternatively, practice in another room and then come to bed, or establish a shared routine if your partner is interested.