Easy Yoga Poses to Do in Bed Before Sleep

Introduction: The Secret to Better Sleep Might Be Yoga… in Bed!

Let’s be real: most of us are glued to screens all day, juggling work, chores, and a thousand little things. By bedtime rolls around, our minds are buzzing and our bodies feel like they’ve been run over by a truck. Sound familiar?

What if you could unwind right where you sleep without getting out of bed? Enter: easy yoga poses to do in bed before sleep. Yep, yoga in bed is a thing, and no, you don’t have to be a pretzel or a Zen master to do it.

In this post, you’ll discover simple yoga stretches before bedtime that can help you fall asleep faster, stay asleep longer, and wake up feeling less like a zombie. These yoga exercises before sleep are gentle, beginner-friendly, and perfect for anyone who just wants to relax without leaving the cozy comfort of their blanket fortress.

Get ready to meet your new favorite bedtime yoga poses.

Why Do Yoga in Bed Before Sleep?

You might be wondering, “Isn’t yoga supposed to be done on a mat with candles and soothing music?” Sure, that’s lovely. But the truth is, doing yoga before bed right in your bed has real benefits:

• It calms your nervous system.
• It helps you relax mentally and physically.
• It reduces tossing and turning.
• It stretches out the stiffness from sitting all day.
• It sets the mood for a restful night.

And hey, the best part? No commute to your yoga studio. Your bed is the studio.

Tips for Doing Yoga in Bed

Before we jump into poses, here are a few simple tips to help you make the most of your sleeping yoga asanas:

• Keep it cozy: Use your pillows and blankets for support.
• Dim the lights: Create a soft, sleep-friendly vibe.
• No pressure: Move slowly and gently. This is about winding down, not working out.
• Breathe deeply: Inhale calm, exhale tension.
• Consistency is key: Even 5 minutes a night can make a big difference.

Now let’s stretch, breathe, and let go of the day.

The Best Bedtime Yoga Poses for Better Sleep

Below are simple yoga positions for sleep that anyone can do in bed. Hold each pose for about 1–3 minutes or longer if it feels good. Don’t forget to breathe slowly and deeply!

1. Seated Forward Fold (Paschimottanasana – Bed Style)

• Sit cross-legged or with your legs stretched out.
• Inhale, reach your arms up.
• Exhale, slowly fold forward over your legs.
• Rest your hands, head, or chest on a pillow if needed.

Benefits:

• Relieves tension in the back.
• Calms the brain.
• Encourages a quiet mind.

2. Reclining Bound Angle Pose (Supta Baddha Konasana)

• Lie on your back.
• Bring the soles of your feet together and let your knees fall to the sides.
• Place pillows under your knees if needed for support.
• Rest your hands on your belly or beside you.

Benefits:

• Opens the hips gently.
• Promotes relaxation and self-love.

3. Legs Up the Wall or Headboard (Viparita Karani Variation)

• Scoot your hips close to the headboard or wall.
• Swing your legs up and rest them vertically.
• Let your arms rest out to the sides.

Benefits:

• Reduces swelling in legs and feet.
• Slows the heart rate.
• Soothes tired legs.

See also: Heart Chakra Yoga Poses: Open Your Heart and Feel the Love

See also: Warrior Pose Variations Explained: Find Your Yoga Power

4. Reclined Spinal Twist (Supta Matsyendrasana)

• Lie on your back.
• Hug your knees to your chest.
• Let both knees fall to one side.
• Stretch the opposite arm out and look in that direction.

Benefits:

• Releases lower back tension.
• Massages the belly.
• Great for digestion and detox.

5. Child’s Pose (Balasana – Bed Version)

• Sit back on your heels with your knees wide.
• Fold forward and rest your forehead on a pillow.
• Arms can be stretched out or resting by your sides.

Benefits:

• Comforts and soothes the nervous system.
• Helps let go of the day’s stress.

6. Happy Baby Pose (Ananda Balasana)

• Lie on your back.
• Bend your knees and hold the outside of your feet.
• Gently pull your knees toward the bed.

Benefits:

• Opens hips.
• Relieves lower back tension.
• Feels oddly fun and calming at the same time!

7. Cat-Cow Stretch (In Bed!)

• Come onto all fours (yes, in bed).
• Inhale, arch your back (Cow Pose).
• Exhale, round your spine (Cat Pose).
• Flow slowly between the two.

Benefits:

• Loosens up the spine.
• Improves breath and movement connection.

8. Corpse Pose (Savasana – Bed Edition)

• Lie on your back.
• Let your legs and arms rest naturally.
• Close your eyes.
• Focus on your breath or listen to calming music.

Benefits:

• Total relaxation.
• Great way to drift into sleep.

See also: Mudra Yoga Pose: The Secret Power in Your Hands

See also: Family Yoga Poses at Home: Fun and Easy

Gentle Breathing Exercises for Bedtime

Adding a little breathwork to your yoga exercises before sleep can really seal the deal:

1. 4-7-8 Breathing

• Inhale for 4 seconds.
• Hold for 7 seconds.
• Exhale for 8 seconds.
• Repeat for 4 rounds.

2. Belly Breathing

• Place a hand on your belly.
• Inhale deeply so your belly rises.
• Exhale slowly and let the belly fall.
• Repeat until you feel sleepy.

Breathing = bedtime magic.

How to Make Bed Yoga a Nightly Ritual

Here are a few ideas to make your yoga before bed a habit you actually look forward to:

• Keep it short: 5–10 minutes is plenty.
• Set the mood: Think candles, lavender spray, and soft blankets.
• Use a bedtime playlist: Gentle music sets the tone.
• Stay flexible (pun intended): Do what feels good. Skip what doesn’t.
• Do it every night: Even if it’s just one pose, the routine helps.

Who Can Benefit from Bedtime Yoga?

Spoiler: pretty much everyone. But especially:

• People with trouble sleeping
• Those with stress or anxiety
• Beginners looking for gentle yoga
• Older adults or those with limited mobility
• Busy bees who want something quick and effective

If you can breathe, you can do yoga in bed.

Mistakes to Avoid with Yoga Before Sleep

Even something as cozy as bedtime yoga poses can go sideways if you’re not careful:

• ❌ Overstretching: Gentle is key. Don’t force anything.
• ❌ Skipping breathwork: Breathing deeply is half the benefit.
• ❌ Trying complex poses: Keep it simple. You’re in bed, not in a competition.
• ❌ Doing energizing yoga: Avoid fast flows or backbends that wake you up.

Final Thoughts: A Peaceful Night Starts with a Peaceful Body

In a world full of stress and stimulation, getting quality sleep is kind of a superpower. The good news? You don’t need fancy gear or a gym membership to tap into it.

With just a few minutes of yoga stretches before bedtime, you can melt away the day’s tension, calm your racing thoughts, and ease into a good night’s sleep. Whether you pick one pose or flow through several, the key is to listen to your body and breathe.

So tonight, before you scroll through another social feed or binge one more episode, try some yoga positions for sleep instead. Your body and mind will thank you.

Now go ahead, strike a pose, close your eyes—and sweet dreams. ✨

See also: Yoga Poses for Heart Health: Easy Poses for a Healthy Heart

See also: Gentle Yoga Poses to Do After Eating: Your Guide to Happy Digestion

FAQ: Quick Answers to Common Questions

Sweet dreams, and don’t forget to breathe 🌙