Bedtime Yoga

Although yoga is traditionally performed at daybreak, you can also perform short bedtime yoga sequences just before you go to sleep. This will help you to prepare your body for sleep.

Bedtime yoga can be very beneficial for people who suffer from sleep disorders. If you find it difficult to fall off to sleep because your mind refuses to shut down, performing yoga before bedtime can help to calm your mind and prepare it for a good night’s rest.


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A bedtime yoga routine also allows you to stretch your muscles if they are sore from a heavy workout. The stretching action allows lactic acid to dissipate and relieves soreness from the muscles. If you haven’t been exercising regularly and your body is stiff after a long, hard day at work, bedtime yoga can help to ease the stiffness and pain and relax your body.

Bedtime Yoga Poses

A bedtime yoga routine can be performed while sitting on your bed. This will allow you to close your eyes and drift off to sleep the moment that you are done with performing the bedtime yoga sequence. Breathe in and out gently while performing these bedtime yoga poses. Instead of focusing on deepening the stretch, you should focus on clearing your mind and slowing your breath so that your heart rate drops. Let us take a look at some of the poses that can be incorporated into a bedtime yoga routine:

  • Start off by sitting on your bed in the Padma Asana (Lotus Pose). Breathe in and out gently as you clear your mind of all distracting thoughts.
  • While seated in the Padma Asana slowly twist your torso to one side by grabbing the headboard and placing your other hand on the opposite knee. Come back to the starting position and repeat this on the opposite side. This gentle twisting motion will help to iron out any kinks in your back.
  • Come back to the Padma Asana. Exhale and slowly allow your body to lower from the waist so that your palms are on the bed right before you and your back gets a good stretch. Once again, focus on releasing the stress from your back and shoulders instead of trying to deepen the stretch.
  • Come back to the Padma Asana. Now extend your legs in front of you while keeping your knees slightly bent. While keeping your back straight, touch your toes with your hands and feel the stretch along your hamstrings.
  • Once you are done with this round your back and feel the stretch along your spine and hamstrings.
  • Now lie down on your back.

    You may use a pillow under your head if you feel more comfortable. Perform the Pawana Mukta Asana (Wind Relieving Posture) by first straightening one leg and bending the other one. This should be followed by clasping your knees with both hands, and bringing your knees as close to the chest as possible. Repeat this bedtime yoga pose with the other leg.
  • Now lie back on your back and bend both your legs at the knees. Cross your right leg over the left leg so that the right calf is resting on your left knee. Raise your upper back and reach your right had through the gap that has formed between your legs and clasp your hands around the left shin. Now lie back and try to bring your left knee as close your face as possible. Enjoy the stretch along your glutes. Repeat on the other side.
  • Lie back on your bed. Keep your left leg straight and bend your right leg at the knee. Place your left hand on the outer side of your right knee and twist your torso as your attempt to make your right knee touch the bed on your left. Enjoy the stretch along your spine and leg. Come back to the starting position and repeat this on the other side.
  • Now lie down in the Shava Asana or Corpse Pose and concentrate on relaxing the individual parts of your body one by one. Chances are that you will fall off to sleep while performing this bedtime yoga pose.

This bedtime yoga routine is not only great for adults, but can also help you to get your kids to calm down and prepare for bed. If your kids are being hyperactive when it is time for them to sleep, bedtime yoga for kids can help them calm down and go to sleep.

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