It’s late. You’re tired. But your brain won’t stop. You’ve turned off the lights. Closed your eyes. But nothing works. You’re stuck tossing and turning. If this sounds familiar, you’re not alone. And yoga might help.
Yoga is more than stretching. It’s also about calming your nervous system. These four poses are slow and gentle. They can relax your muscles and quiet your mind. You don’t need a mat. You don’t even need to get out of bed. Just bring your body, your breath, and a little patience.
You won’t be doing handstands or sweating. These poses are soft. Slow. Still. That’s the point. They tell your body, “It’s okay to rest now.”
1. Legs Up the Wall (Viparita Karani)
This one’s perfect for bedtime. It helps your whole body shift into relaxation mode. And it’s super easy to do.
Lie down close to a wall. Swing your legs up so your feet are pointing to the ceiling. Your hips should be close to the wall. Let your arms rest by your sides or on your belly.
Close your eyes. Let your breath slow down. Feel your back settle into the ground. Let your legs feel heavy.
This pose helps with tired legs, anxiety, and even mild headaches. Stay here for five to ten minutes. Breathe deep. If your mind wanders, come back to your breath.
You might start yawning halfway through. That’s a good sign. Your body is starting to listen.
2. Reclining Butterfly Pose (Supta Baddha Konasana)
This pose is all about letting go. It opens your hips and chest, where we often store stress.
Lie on your back. Bring the soles of your feet together. Let your knees fall out to the sides like butterfly wings. You can place pillows under your knees for support if needed.
Rest your hands on your belly or stretch them out. Close your eyes. Focus on your breath. Breathe in for four counts. Breathe out for six. The long exhale tells your nervous system to calm down.
You might notice your breath slow naturally after a minute or two. That’s good. Stay here for five minutes or longer.
If your thoughts are racing, try counting your breaths. One on the inhale. Two on the exhale. All the way up to ten. Then start again.
3. Seated Forward Fold (Paschimottanasana)
This is a gentle stretch for your back and legs. But more than that, it helps your body turn inward. That’s the vibe you want before sleep.
Sit with your legs stretched out in front. Inhale and reach your arms up. Exhale and fold forward from your hips. Let your hands rest on your legs, ankles, or feet. Don’t force anything.
Let your head hang. Close your eyes. Feel the stretch behind your legs. Feel your spine lengthen with each breath.
Stay for one to two minutes. Breathe slowly. If your mind is busy, gently bring it back to your body. Back to the breath.
This pose helps reduce tension in your lower back. It also brings quiet to a restless mind. It’s one of those poses that gets better with time.
4. Child’s Pose (Balasana)
This pose is like a warm hug. It brings comfort and safety. It’s great when you feel anxious or fidgety at night.
Kneel on your bed or mat. Bring your big toes to touch. Let your knees spread wide. Fold your body forward. Rest your forehead on the bed or a pillow. Stretch your arms forward or let them rest by your sides.
Breathe deeply into your back. Feel your chest expand as you inhale. Let go a little more with each exhale.
This pose grounds your energy. It helps your nervous system slow down. Stay here for two to five minutes. Let yourself melt into the surface below you.
If emotions come up, don’t worry. Just stay with your breath. This pose helps release what you’ve been holding all day.
Why These Poses Make a Difference at Night
Your body listens to what you do. If you scroll your phone or stare at the ceiling, your body stays alert. But when you move slowly and breathe deeply, your body starts to relax.
These four poses are gentle. They calm your muscles. They guide your breath. They help your thoughts quiet down. You’re not trying to force sleep. You’re just creating space for it to come naturally.
You can do one pose. Or all four in a row. Make it a little bedtime routine. Maybe dim the lights. Play soft music. The goal is to tell your body, “We’re done for today.”
If your mind fights it, be patient. It takes practice. But the more you show up for these moments, the more your body will understand.
Try these poses tonight. See how your body responds. Let movement be your medicine. Let stillness be your guide. Your breath knows the way.
