Bedtime Yoga (Good Poses For a 10-Minute Routine)

Experts agree that it’s best to have a bedtime routine especially if you’re one of the many people who struggle with getting to sleep. Whether it’s because of the thoughts of what happened or what you have to do, a replay of the day or just a mind that won’t quit having a bedtime routine can successfully ease your mind and body to a place of relaxation. Your routine can be multi-step or just one or two, it all comes down to personal preference.

One really great tool to use during your routine is bedtime yoga. Bedtime yoga is good for calming your mind and body while stretching you out from a tiring day, making you feel completely relaxed by the time you lay down.

How Does Bedtime Yoga Help You Sleep?

Bedtime Yoga Poses For Better Sleep

A huge foundation of yoga is focusing on breathing and being aware of our bodies more thoroughly than we are throughout the day. This allows you to release all of the stress and thoughts of your day out. Many people struggle to fall asleep due to excessive worrying or thoughts about the day.

A clear mind will help you fall asleep much better. Instead of mindless scrolling on your phone, doing bedtime yoga will yank you away from that natural distraction, allowing your mind and body to actually rest. Staring at a phone keeps our brain awake because we’re engaging with media that requires our attention. Yoga is an exercise that stretches your muscles at the same time. Doing bedtime yoga can help ease any pain you have in your lower back or other parts of your body that may stop you from getting a restful night’s sleep.

Studies have been done to prove the scientific connection between performing bedtime yoga routines and better sleep. When surveyed by Harvard, over 50% of people said they slept better after adding bedtime yoga to their routine. Almost 90% of these people found their stress level was reduced due to routine yoga.

Reducing stress at night may be your issue when it comes to getting a good night’s sleep. Yoga is even used as an aid in treating insomnia. Even if yoga doesn’t solve all sleep issues, it can be part of a nighttime routine to help you get more or better quality sleep.

What Poses are Good for Bedtime Yoga?

good poses for bedtime yoga

It all depends on how long of a routine you want to commit to for bedtime yoga.

Certain poses are meant to be held longer than others. As a beginner, you can start out small and work your way up to longer times, especially if you’re not as flexible yet.

Don’t rush! This is supposed to be relaxing.

Ten-Minute Routine Poses

These poses should be held from one to ten minutes and are meant to be used in tandem with each other. You don’t have to do them all, but they are all great bedtime yoga routine poses.

Woman doing Balasana or Child's Pose

Balasana or Child’s Pose

Balasana or Child’s Pose is the best warm-up pose. You get on your knees, head on the ground, and arms extended outward. Keep your torso parallel to the floor. This pose is relaxing and helps stretch your muscles slowly. It’s an easy start to focus on your breathing that can be carried through the whole bedtime yoga routine.

Woman doing Uttanasana or Standing Forward Bend

Uttanasana Pose or Standing Forward Bend


No bent backs!

The weight of your arms over your head will keep you steady as you breathe in and out.

This position allows you to focus on your body and breathing while aiding in the fight to clear your mind of the day’s stressors.




A good mind-clearing pose and easy favorite for beginners is the Uttanasana pose or the Standing Forward Bend pose. This is easy to do even if you’re not the most flexible person out there. Fold your arms over your head and bend forward ensuring your back and head stay aligned.

Woman doing Janu Sirsasana

Janu Sirsasana or Head-to-Knee Forward Bend

The Janu Sirsasana pose or Head-to-Knee Forward Bend pose stretches your hamstrings, back, and arms, allowing you to breathe deeply and slowly relax into it. Sit on the ground, bend one knee and place the bottom of your foot on your thigh. Then, extend your other leg while leaning forward with a straight back and grabbing your extended foot. Relax, breathe, and make sure your head is even with your shoulders.

Twenty-Minute Routine Poses

The same applies to the following poses – they should be held from one to ten minutes and can be done combined together, separately, or in combination with any of the previous ones. You don’t have to do them all, or in the given order; you can mix them as you please as they are all great bedtime yoga routine poses.

Woman doing Supta Padangusthana or reclining hand-to-big-toe pose

Supta Padangusthana or Reclining Hand-to-Big-Toe

The Supta Padangusthana pose or Reclining Hand-to-Big-Toe pose is simple, effective, and relaxing. Lay completely flat on your back with legs extended out on the floor.

Lift one leg up until your foot is flat facing the ceiling. You can wrap your hands around your thigh to help keep the leg up. Hold for three minutes, enjoy the stretch and ease your body into it.

Man doing Side Seated Angle Pose

Parsva Upavistha Konasana or Side Seated Angle Pose

Another one is the Parsva Upavistha Konasana pose or Side Seated Angle pose is going to stretch your legs out. Don’t overdo it because this position requires you to sit with your legs spread as wide as you can. Place your hands on either side of your one leg and place your head on a yoga block. If you don’t have a yoga block, you can keep your head level with your shoulders and try not to put a strain on your neck.

woman doing savasana or corpse pose

Savasana or Corpse Pose

Lastly, the Savasana or Corpse Pose is a great way to end your bedtime yoga routine. It’s as it sounds. Lie on your back with your arms out and your legs spread a bit, body flat against completely. Just breathe in and out. Let your body relax. This pose is a cool down for your mind and body.

Does Bedtime Yoga Really Work?

doing a bit of yoga before bedtime can benefit the quality of your sleep

Every person is different. And the reasons you’re not getting a good sleep might not be the same as the next person.

Relaxing, clearing your mind, and doing a bit of exercise before bed are all things that can only benefit your sleep routine. There’s no harm in trying a few of these simple bedtime yoga poses to see if they work for you.

Incorporate them into your night routine as an experiment! Even if they don’t make you super sleepy, it’s good to stretch and destress at the end of a long day.

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