You don't need a studio, a mat collection, or an hour to spare. Femina recently rounded up six gentle bedtime yoga poses meant to ease everyday stress, release physical tension, and help your body shift toward sleep. Here is how to string them into one calm, roughly 10-minute routine you can do beside your bed.
A quick note before we start: this is a relaxation habit, not a medical treatment. It can be a pleasant way to close the day, but it isn't a cure for sleep problems.
Set Up the Room First
The pose list is simple. The setting does half the work.
- Dim the overhead light and switch on a lamp if you have one.
- Put your phone out of reach, or at least face down.
- Lay a mat, rug, or folded blanket on the floor. A pillow or cushion is handy for a few poses.
- Wear something soft that doesn't pinch.
These touches are my suggestions, not part of Femina's list, but they make the routine feel like a ritual instead of a chore.
The Routine, in Doing Order
The six poses are Child's Pose, Legs-Up-The-Wall Pose, Reclining Bound Angle Pose, Cat-Cow Stretch, Supine Spinal Twist, and Corpse Pose. Femina lists them in that order, but for a flowing sequence I'd rearrange them slightly, moving from active to still. The timing below is my own suggestion; adjust it to suit you.
1. Cat-Cow Stretch (about 1 minute)
Start on hands and knees. Arch your back and lift your gaze, then round your spine and tuck your chin. Move slowly with your breathing. It's the most active pose here, so it works as a gentle warm-up after a day of sitting.
2. Child's Pose (about 2 minutes)
Sit back toward your heels, fold forward, and let your arms rest long in front of you or alongside your body. Let your forehead rest on the mat or a cushion. Focus on slow breaths and let your shoulders drop.
3. Supine Spinal Twist (about 1 minute per side)
Lie on your back, draw one knee across your body, and let it fall to the opposite side while your shoulders stay grounded. Stay relaxed rather than forcing the twist. Repeat on the other side.
4. Reclining Bound Angle Pose (about 2 minutes)
Stay on your back, bring the soles of your feet together, and let your knees fall open. If your hips feel tight, place pillows under your knees so nothing strains. Rest your hands on your belly or by your sides.
5. Legs-Up-The-Wall Pose (about 2 minutes)
Scoot your hips close to a wall and rest your legs up against it. This one feels like a reward at the end of a long day, especially if you've been on your feet. Let your arms rest comfortably.
6. Corpse Pose (as long as you like)
Lie flat, let your legs and arms release, and close your eyes. Nothing to do here but breathe and notice the quiet. If you're sleepy, that's a good sign the routine did its job. Many people simply roll into bed from here.
Make It Easier on Yourself
Keep it gentle. Bedtime yoga isn't a workout. If a pose pulls or pinches, back off or use a prop. Comfort is the whole point.
Go slowly between poses. Rushing defeats the purpose. Take a few breaths in each position before moving on.
Start small. If 10 minutes feels like too much, do just Child's Pose and Corpse Pose. Two poses done regularly beat six done once.
Pick a consistent cue. Do it right after brushing your teeth, for example, so the habit attaches to something you already do.
When a Routine Isn't Enough
Stretching before bed can help with ordinary end-of-day stress. If you're struggling with sleep night after night, or stress feels constant and heavy, it's worth talking with a doctor or other health professional. A cozy routine is a lovely support, but it isn't a substitute for care.
Tonight's Small Step
Pick one pose from the list, set a lamp glowing, and spend two minutes with it before bed. Add the rest as the habit settles in.