Can't Switch Your Mind Off? Try These 5 Gentle Yoga Poses Before Bed
If you've ever climbed into bed only to find your mind still racing, you're definitely not alone.
Whether you've had a stressful day at work, spent too much time looking at screens, or simply have a lot on your mind, a few minutes of gentle yoga can help tell your body that it's time to slow down.
You only need 10 minutes of slow movement, deep breathing, and stillness can help release built-up tension and prepare both your body and your mind for a restful night's sleep.
Here are five of my favourite bedtime yoga poses to help you unwind.
1. Child's Pose (Balasana)
Child's Pose is like giving yourself permission to pause.
This gentle stretch releases tension through the hips, back, and shoulders while encouraging slow, steady breathing. It's the perfect way to signal to your nervous system that the day is coming to an end.
Benefits
• Gently stretches the hips, thighs, and ankles
• Releases tension in the back and shoulders
• Calms the nervous system
• Encourages relaxation
Hold for: 1–2 minutes.
💨 Breathing Tip: Rest your forehead on the mat and allow each exhale to soften your whole body.
2. Legs-Up-the-Wall (Viparita Karani)
This pose feels amazing after a long day.
Elevating your legs helps reduce swelling, encourages healthy circulation, and gives tired legs the opportunity to recover while your whole body begins to relax.
Benefits
• Reduces swelling in the legs and feet
• Improves circulation
• Relaxes tired muscles
• Calms the nervous system
Hold for: 5–10 minutes.
💡 Tip: Place a folded blanket or bolster under your hips if it feels comfortable.
3. Reclining Butterfly Pose (Supta Baddha Konasana)
This restorative pose gently opens the hips while allowing your body to completely relax.
Supporting your knees with pillows or yoga blocks makes the pose even more comfortable and allows your muscles to soften without effort.
Benefits
• Opens the hips and groin
• Releases built-up tension
• Encourages deep relaxation
• Helps quiet the mind
Hold for: 2–5 minutes.
💨 Breathing Tip: Place one hand on your heart and one on your belly. Feel your breath gently rise and fall.
4. Seated Forward Bend (Paschimottanasana)
Forward folds naturally encourage the body to slow down.
This gentle stretch releases tension through the back, hamstrings, and nervous system while creating a quiet moment before bed.
Benefits
• Stretches the back and hamstrings
• Helps reduce stress
• Calms the mind
• Encourages relaxation
Hold for: 1 minute.
💡 Tip: Bend your knees slightly if your hamstrings feel tight.
5. Corpse Pose (Savasana)
Sometimes the most important pose is simply lying still.
Savasana gives your body permission to completely let go. Rather than trying to "do" anything, simply rest, breathe, and allow yourself to be present.
Benefits
• Relaxes the entire body
• Reduces stress and anxiety
• Helps quiet racing thoughts
• Prepares your body for sleep
Hold for: 5–10 minutes.
💨 Breathing Tip: Breathe in for four counts and out for six. Let every exhale feel a little longer than the last.
Sweet Dreams
A good night's sleep doesn't always start when your head hits the pillow. Sometimes it starts with giving yourself permission to slow down.
Taking just 10 minutes to move, breathe, and unwind before bed can help release the tension you've been carrying all day. It doesn't have to be perfect. It doesn't have to be complicated. Just a few gentle poses can help you feel calmer, more relaxed, and ready for a restful night's sleep.
Yoga should fit into real life—even when that real life is busy. Sometimes the best thing you can do is roll out your mat, take a deep breath, and end your day with kindness toward yourself.
