The day might end, but your mind often doesn’t know how to switch off. Many people lie awake at night replaying conversations, worrying about tomorrow, or just feeling restless. If that sounds familiar, adding a few simple yoga poses before bed can transform how you unwind. Gentle night yoga is not about breaking a sweat — it’s about helping your mind slow down, relaxing your body, and preparing your nervous system for deep sleep. Here are ten calming poses to do every night for better rest and inner peace.
1. Sukhasana (Easy Seated Pose)
Start your bedtime yoga routine seated comfortably. Sukhasana helps settle your mind and tune in to your breath.
How to do it: Sit cross-legged on a folded blanket if needed. Rest your hands on your knees, close your eyes, and take slow, deep breaths. Focus on lengthening your exhale, which calms the nervous system.
Why it helps: Sitting still with your breath brings instant relaxation and signals your body that it’s time to slow down.
2. Seated Forward Bend (Paschimottanasana)
This gentle forward fold soothes a racing mind and stretches the back after a long day.
How to do it: Extend your legs straight out in front. Inhale to lengthen your spine, exhale and fold forward from your hips, reaching for your feet or shins. Keep your back as long as possible, not rounded.
Why it helps: Forward bends calm the mind, stretch the spine, and help quiet thoughts.
3. Cat-Cow Stretch (Marjaryasana-Bitilasana)
A few rounds of Cat-Cow can release tension built up in your back and shoulders.
How to do it: Start on your hands and knees. Inhale, drop your belly, lift your head and tailbone (Cow). Exhale, round your spine, tuck your chin, and draw your belly in (Cat). Move slowly for 1–2 minutes.
Why it helps: This gentle flow eases stiffness in the spine and helps you release physical stress before lying down.
4. Child’s Pose (Balasana)
One of the best poses for peace and comfort before bed.
How to do it: From all fours, sit your hips back toward your heels and lower your torso between your thighs. Stretch your arms forward or rest them by your sides. Rest your forehead on the mat.
Why it helps: Child’s Pose relaxes the back, hips, and shoulders, calming your thoughts and grounding your breath.
5. Supine Twist (Supta Matsyendrasana)
Twists help release tension trapped in the spine and aid digestion, which can improve sleep.
How to do it: Lie on your back, hug your right knee into your chest. Drop it gently over to the left while keeping your shoulders grounded. Extend your right arm out and look to the right if it’s comfortable. Hold for a minute, then switch sides.
Why it helps: This pose gently massages your abdominal organs and relieves lower back stiffness.
6. Legs-Up-The-Wall (Viparita Karani)
One of the easiest, most restorative poses to unwind fully.
How to do it: Sit with one hip next to a wall, swing your legs up as you lie down, and rest your arms by your sides. Close your eyes and stay here for at least 3–5 minutes.
Why it helps: This gentle inversion calms the heart rate, drains excess fluid from the legs, and tells your nervous system to relax.
7. Happy Baby Pose (Ananda Balasana)
A playful pose that releases deep tension in the hips and lower back.
How to do it: Lie on your back, bend your knees and grab the outsides of your feet with your hands. Gently pull your knees toward your armpits, keeping your ankles stacked over your knees. Rock side to side if it feels good.
Why it helps: Opens tight hips, massages the spine, and eases any stuck energy from the day.
8. Reclining Bound Angle Pose (Supta Baddha Konasana)
This restful pose opens the hips and softens the groin.
How to do it: Lie on your back, bend your knees, and bring the soles of your feet together. Let your knees drop out to the sides. Place pillows under your thighs if needed for support.
Why it helps: This pose calms the mind and gently stretches the inner thighs — perfect for stress relief before sleep.
9. Supine Pigeon (Figure Four Stretch)
Helps relax tight hips and glutes, which hold a lot of daily tension.
How to do it: Lie on your back, bend your knees with feet on the floor. Cross your right ankle over your left knee. Hold behind your left thigh and gently draw it toward you. Breathe deeply and switch sides.
Why it helps: Releases the hips and lower back, which helps you feel lighter and calmer when you lie down.
10. Savasana (Corpse Pose)
End your bedtime routine with Savasana — the ultimate relaxation pose.
How to do it: Lie flat on your back with your arms relaxed by your sides, palms facing up. Let your feet drop naturally to the sides. Close your eyes and breathe slowly. Stay here for 5–10 minutes.
Why it helps: Savasana teaches you to fully let go. It helps your body absorb the calming effects of your practice and primes your mind for deep, restful sleep.
Tips for a Peaceful Night Yoga Routine
- Do these poses in a quiet, dimly lit space.
- Use blankets and pillows for extra comfort and support.
- Focus on slow, steady breathing.
- Keep your movements gentle and unforced.
- If you like, add soft music or a calming diffuser blend.
When practiced daily, these simple bedtime yoga poses can train your body and mind to shift naturally from busyness to stillness. It’s not about being flexible or perfect — it’s about creating a bedtime ritual that welcomes deep peace and better sleep, night after night.
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