Yoga offers over 100 benefits. Among them is to help calm both your mind and body down. This will help you relax so you can fall asleep faster. To help you do that, we’ve compile an entire series of the best yoga routines for sleep. These bedtime yoga sequences not only let you prepare to go to bed, it will also allow you to enjoy a deeper, higher quality sleep night after night.
Because everyone’s schedule is different, we’ve divided the yoga routines by duration.
- Routines under 10 minutes
- Sequences between 10 and 20 minutes
- Routines over 20 minutes
This will let you find the right bedtime yoga routine that fits your schedule.
Yoga for Sleep Routines Under 10 Minutes
7 Minute Bedtime Yoga – Yoga With Adriene
Led by Adriene, this quick 7-minute video serves as a great aid to winding the body down for the night. While Adriene guides you towards a more relaxed and calm state she also offers a couple relaxing techniques (or exercises, if you will) such dropping your head to one side and extending the opposite arm outward.
However, before starting, Adriene advises that sitting in a comfortable seat and focusing on the sound of your breathing helps you relax easier. This is also a quick way you can prepare your body for sleep time. The purpose of this routine is to slow your mind down from the day’s activities, worries, and the like.
Yoga For Sleep Easy Bedtime Yoga | 5 Minute Miracle
This is a quick and simple yoga routine that can be done quickly before calling it a night. The video gives you a couple exercises that anybody can do. You can use a yoga mat or do it on your own bed.
Once you have laid flat on your back one of the poses includes drawing your knees upward toward your chest and as you deeply exhale rock gently from side to side. This allows the lumbar spine to stretch out which helping release stress and other negative energy. This bedtime yoga routine is great for reducing stress as well as stretching out the lumbar and hip region of the body.
Bedtime Yoga for Deep Sleep
This is another quick and simple yoga routine that is perfect for calming the mind and relaxing the body. It is the routine that requires you to sit up tall on a flat surface that is comfortable for you.
Once seated correctly you can begin the routine by calm and steady breath as you swing your arms outward and upward toward the center of your body.
As your hands meet at the center of your body in a praying position bring both arms down while you exhale. This helps calm both your mind and body. It helps reduce stress which will help prepare your mind for bedtime.
Bedtime Yoga – Winding Down & Relaxing 10 Min Yoga
Although this particular yoga session, taught by Cole Chance, is a bit more detailed than many of the other yoga videos, she gives more than a couple yoga techniques or exercises that can be done before going to bed at night.
The purpose of these exercises is to calm you. It also allows your mind to completely wind down from the pressures and stressful activities of the day.
One such exercise that she almost immediately goes through is rocking your body gently back and forth before moving the motion into a body roll. Here, you will exhale as you tilt the spine toward the back and inhale as you go into the forward motion.
5 Minute Before Bed Yoga
While this video is one in a long list of many videos that offer quick and easy yoga exercises it caters to those seeking to wind down and completely calm your mind.
Guided by our instructor Candance, you will first want to begin by sitting on your bed with your palms faced upward and the pelvis forward. Once in position, it is now time to center yourself as you breathe gently. Next, you will want to tilt the chin until it is aligned with the bed’s surface. While in this position, you will want to exhale as you let go of any negative thoughts and/or energy that you may feel. As this short video goes on Candance also takes her audience through other exercises that involve the pigeon position.
This is a great beginner yoga routine that can be quickly done before bed is an exercise that incorporates stretching with the more traditional and common exercises known as yoga.
In this video, Alivia immediately instructs her viewers to begin this particular stretch. It is done by gently rocking your head from side to side a couple times before adding a front to back head rock along with the previous.
Here, the purpose is in releasing all tension and stress that may have had built up throughout the day. Ultimately this particular yoga exercise serves the purpose of winding your mind down as you release all the worries and cares of the day so that you can have a peaceful sleep.
5-Minute Yoga Routine for a Good Night’s Sleep | Class FitSugar
The purpose of this particular yoga routine is to get your mind and body in a calm state prior to bedtime. As per instructed by Chelsea, you will begin by inhaling as you lift both arms high and then, while exhaling as you reposition into the forward fold position.
From there this particular exercise will allow the muscles to be loosened and the lower back area to be stretched out. The poses in this video is quick and easy to do, even for beginners.
Yoga for Sleep Routines Between 10-20 Minutes
Yoga For Bedtime – 20 Minute Practice
This is another yoga video presented by Adriene and is full of different exercises and poses specifically meant to relax the body and ultimately provide you with a better night’s sleep.
To begin what Adriene calls “the bedtime sequence” first find a comfortable place to sit where sitting tall won’t be an issue and sit cross-legged with your palms placed on any portion of your legs. Next, as you close your eyes relax your shoulders releasing all tension and stress as you note the rhythm of your breathing. Move into a couple gentle neck rolls.
Other poses are incorporated in this video and are easy to do no matter the yoga level. Ultimately, it’s all about relaxing and unwinding from the day’s thoughts and activities.
Routine for a Deep Sleep | The Yoga Solution With Tara Stiles
For those who are seeking for a yoga routine that helps with getting a deep yet sound sleep, this video is for you. Here, Tara goes through a routine that gets you relaxed and calm in time for bed.
In fact, one thing she states in the opening moments of the video is that “in order to get a sound sleep you must focus on your breathing.”
To begin, settle into a comfortable sitting position. Next, close your eyes and focus only on the sound of your breathing as this helps calm the mind. As you continue on with this portion of the exercise you will want to extend the inhaled and exhaled breaths. When taking a big and calming breath in extend your arms over your head and as you exhale lower your arms back down gently.
This and the other poses demonstrated in this video not only gets the mind and body calmed and relaxed but helps provide a sound yet deep sleep.
12 Minute Yoga in Bed to Unwind
Yoga by Candace presents an instructional sleep sequence yoga routine that will help you unwind from all the worries, tensions, and stressful activities of the day.
To begin, sit tall and comfortably as you roll your shoulders back and, with your hands in praying position begin to inhale through your nose. As you exhale through your mouth let out a sigh releasing all the stress and tension from your body.
As this sequence proceeds, you will notice that any “loud” thoughts will begin to quiet and will eventually leave with every inhaled breath and your shoulders and body become more relaxed with every exhaled breath. The purpose of this particular sequence allows you to easily relax and unwind in preparation for a peaceful sleep.
Deemed as a great pose for relaxing both the mind and body from the workday activities, this legs against the wall pose sets you in a calm and relaxed state before going to bed. In order to do this, it is advised to have one end of your bed against the wall as you will begin this pose by laying flat on your back and placing your legs against the wall.
One thing to be cautious of is if you have tight hamstrings your hips will actually be farther away from the wall. Additionally, hand placement can be on the belly or at your sides.
Yoga Stretches Before Bed ❤ Relaxing & Easy Stretches To Calm Your Mind
Enter into a world of calming relaxation as you begin this yoga stretching sequence. Although it appears like you’re just doing simple stretches, it does fall within the realm of yoga with the purpose to calm your body and mind.
To begin, sit cross-legged anywhere that is comfortable to you; stretches require very little room. Next, leaning forward until your forearms are resting comfortably on the ground while holding this position for roughly 20 seconds. another pose is sitting back in normal position but twisting from the hip as you focus on the pattern of your breathing.
20 minute Bedtime Yoga for Beginners | SarahBethYoga
Easily release stress and tension from your body with Sarah Beth’s yoga instructional bedtime sequence. Here you will be shown a few poses that aid in relaxing and calming both the mind and body as you prepare for bed.
To begin, sit cross-legged anywhere that is comfortable. Once positioned correctly, lower your chin while allowing your head to hang heavily. As you follow the soft breathing pattern allow your shoulders to relax as this will allow your muscles in your back do the same. Other poses and techniques are demonstrated in this video.
20 Minute Bedtime Yoga Practice | Hip Opening
This is another great Sarah Beth yoga instructional video shows a few more bedtime sequences and yoga poses that are not only great for preparing your mind and body for bed but for getting into a calm and relaxed state of mind.
To begin, sit comfortably on the floor or bed with your feet together. While your heels and hips should be given ample room between each other deeply inhale to lengthen the spine. As you exhale you will be going into the folding position. Through the course of this session, you should feel all your muscles relax remembering that all motions should go unforced
Bed Time Yoga Routine, Beginners Yoga For Relaxation #2, Stress Relief, Flexibility & Pain Relief
This is a great beginner yoga sequence that offers a wide range of various yoga poses that are not only great for calming your mind and body but are also helpful in eliminating stress and tension throughout your body. Similarly, it aids in pain reduction. This will help you get rid of soreness and stiffness that occur in your body while increasing overall flexibility.
One of the demonstrated poses begins with the soles of your feet placed flat on the ground and your arms resting on either side of your body with your eyes closed. During this pose focus on your breathing as a way to remain grounded in the moment, as Katrina instructs, while letting every thought, worry, and concern leave your mind.
Easy Nighttime Yoga + Meditation in 15 Min for After Work or Before Bed (15 min)
Instructed by Brett Larkin, this video offers a great sequence that is both quick and easy for all yoga levels but also offers a great way to relax at the end of the day.
The first in a series of poses that are demonstrated in this video begins with the child’s play pose. Here you will position yourself on your knees (knees can be together or apart) and lean forward with your arms resting on the ground in front of you at the elbows. Next, after gently rocking your hips from side to side stretch your arms outward to the right as your breath is focused on gentle rhythmic patterns.
Relaxing Bedtime Yoga | Annie Clarke | Mind Body Bowl
This instructional video is meant to wind the body and mind down from the stressful activities of the day.
To begin, sit in a cross-legged position using a blanket to raise your hips away from the floor. Additionally, let your hands naturally sit as you close your eyes and sit up tall with a straight spine. It is at this point in the video that the Instructor (Annie) states that by closing your eyes you are switching off the busy part of your mind in order to start calming the mind down. By this point in this particular pose, the focused breathing portion of the sequence begins. Here, you are simply focusing on each inhale and exhale.
The purpose of this entire sequence will have you calm and relaxed before it’s time for bed and is perfect for all levels of yoga and other exercises are demonstrated in this video.
10 Minute Yoga Quickie Evening Flow With Fightmaster Yoga
This is another ideal yoga instructional video for those who don’t have a whole lot of time. It is a short session you can do right before bed.
The video demonstrates a couple easy-to-do poses that can be done in a matter of minutes. One such pose begins with you sitting on a yoga mat, or even your bed cross-legged with your hands in praying position. You will take this moment to reflect on the purpose of the pose and, ultimately the session.
This helps you wind down as the intended purpose of this session is to calm your mind and body after a long and stressful day.
Once set, lay flat on your back and place your right ankle over your left knee. Then, bring both your legs toward your chest. This will let you stretch out your leg muscles as you keep your left hip in front. Doing so let’s you keep your hips level as you switch to the opposite ankle over your other leg.
10 Minute Bedtime Yoga
For this instructional yoga video, the methods may seem a bit more relaxed, especially in the beginning of t pose as there is no correct position to begin in.
Here, you are simply getting yourself set and comfortable to proceed towards relaxation and a calm mind. For example, the instructor in this video began by lying flat on her back with the soles of her feet together and her hands relaxed at her sides.
However, in addition to the relaxed pose, you will need to breathe slow gentle breathes that is focused as you release all tension and stress with each exhale. As the session continues, each breath should get deeper. Other poses and exercises are demonstrated here as well.
Yoga for Sleep Routines Over 20+ Minutes
Bedtime Yoga Sequence
Brought to us by Yoga by Adrienne, this yoga bedtime sequence is perfect for all levels of yoga, and despite the extended time of the session, can be done at any time. Additionally, the poses and exercises demonstrated here are not only the perfect calming solution for bedtime but are also great for relaxing and rejuvenating anytime. One such pose demonstrated in the video begins in the cross-legged position using a blanket to raise your hips and lengthen your spine as your hands rest naturally on your knees or in your lap.
Now, find the length of the spine as you roll upward through its length using the crown of your head. With closed eyes, sit up tall and as you inhale draw your shoulders gently toward your ears and relax them downwards as you exhale.
Bedtime Yoga For A Good Night’s Rest – 30 min Gentle Hatha Evening Yoga
Settle in and prepare to be relaxed with a slightly extended bedtime sequence as taught by Kassandra. This instructional yoga video is perfect for all yoga levels and requires no props.
The purpose of these poses and exercises, several different demonstrations provided, is to calm and relax both the mind and body as you prepare to go to bed.
One of the poses that are demonstrated in this video begins in a cross-legged position with your shoulders facing away from your ears and the crown of your head held high. Now that you’re in position place all your focus on giving the neck area a good stretch by dropping your right ear toward your right shoulder as your left shoulder is pressed downward.
Ultimate Relaxing Bedtime Yoga For Beginners
Perfect for any yoga level, this instructional video will demonstrate a wide range of various stretches and poses that are perfect for bedtime preparation as well as anytime. Furthermore, there is no need for any yoga mat and the poses take up very little time.
One such pose that is demonstrated is the child’s pose. Here you will position yourself where your hips are between the heels of your feet and your arms are out in front of you in the shape of a diamond. Once in place breath in from your back using a block for your hips and a pillow for your upper body if needed. Each inhaled and exhaled breath should not be rushed but should be equal length. This pose allows you to release all the pressures of the day and sets your mind in a calm state so that you’re ready for bed.
Relax and Unwind Yoga For Bedtime Stretch Routine: 20 Minute Relaxation Beginners Workout
Relax and unwind from the pressure and stressful activities of the day with the wide range of yoga exercises demonstrated in this video as instructed by Katrina.
Although there is a wide range of varying stretches, poses, and exercises within the realm of yoga these specific stretches will aid you in releasing everything that represents negative energy, tension, and much more.
One demonstrated stretch begins in a cross-legged position sitting on the floor or bed. Once comfortably seated, gently rock from one side to the other as your pose remains tall from the crown of your head. Next, as you close your eyes, focus on the rhythmic pattern of your breathing as you inhale deeply through the back and belly before releasing all tension as you exhale deeply. This stretch and pose aids in releasing tension and stress is easy for anyone to do and can be completed in a short amount of time.
Bedtime Yoga Video: Gentle Slow Practice to Relax and Rest
This video offers up a quick yoga routine with the sole purpose of releasing any type of negative energy collected throughout the day albeit tension, stress, or anxiety.
All demonstrated stretches, poses, and the like are easy to do and can be done in a little bit of time and from all yoga levels.
To begin, get into the cross-legged position with your hands resting comfortably on your legs. Next, with your eyes closed begin inhaling and exhaling through your nose allowing a couple moments to release any stress or tension that’s been built up through the course of the day. This video has multiple poses and exercises and can be done across all yoga levels.
Beginners Yoga for Relaxation & Sleep, Flexibility Stretches for Stress, Anxiety & Pain Relief
An instructional yoga video that is fairly basic and simple, this video demonstrates a few yoga routines that can be done whenever and serves the purpose of winding down and relaxing from a stressful and busy day.
Since this routine is pretty simple all yoga levels (especially beginners) can join in.
To begin, grab a pillow, cushion, or rolled up yoga mat if you need the extra comfort and support around the hip area. Next, sitting cross-legged rest your hands in front of you on your legs with the palms of your hands facing upwards. As you proceed, sit up taller as this aids in lengthening the spine. Now, with your eyes closed breathe in and out through your nose deeply.
This pose, as well as the others, demonstrated in this video will aid in relaxing your body and calming your mind as you prepare to go to sleep.
Yoga For Deep Sleep & Relaxation ♥ Best Way To Unwind | Blue Indigo Retreat
This is the perfect night-time yoga solution for releasing tension and stress that has been built up throughout the day. This instructional yoga video will guide you through various poses, stretches, and exercises as you seek peace and serenity in a good night’s rest.
For each of the poses in the routine, the use of a yoga mat and pillow will be needed.
To begin, sit cross-legged on top of your pillow with your hands face down on your legs. As you seek to find your center, close your eyes as you gently inhale and exhale through your nose releasing all the stress and tension of the day. As this yoga session continues you will become more and more relaxed.
Yoga to Relax and Sleep With Fightmaster Yoga
This instructional yoga video is the perfect solution for finding relaxation and sleep after a long day of work. There are more than a few poses done in this routine. But, each one will guide you to a more relaxed state. And, ultimately, a more restful sleep.
One such pose begins when you lay on your back with your legs bent and your arms resting comfortably at your sides. Moving forward first into a light stretch by extending your right leg upward and hold it there. Then, slowly inhale and exhale allowing yourself a longer exhale. Finally, switch legs to stretch the other just the same.
This is followed by the bridge pose where you inhale as you extend up and exhale as you return to center. These poses stretch and work your entire body. Doing so helps you get a restful night’s sleep after getting into a relaxed state.