All wound up before you get into bed? It’s easy to get caught up in the social scroll late at night once you finally get some quiet time. But that scrolling gets the mind whirring and can elevate cortisol, which is EXACTLY NOT what you need at bedtime.

So let’s practice giving yourself 5 minutes to calm the body down before hitting the sheets.

Here are some soothing yoga poses to help you unwind and prepare for a restful slumber:

Legs-Up-The-Wall Pose (Viparita Karani):

Lie on your back with your legs extended up against a wall. Allow your arms to rest by your sides, palms facing up. Relax into the pose, focusing on your breath. This gentle inversion helps promote relaxation, relieves tension, and soothes the nervous system.

Tip: I often do this in bed, while reading my book. Yes it may look a bit weird when someone comes in, but…whatever. It works.

Standing Forward Fold (Uttanasana):

Stand with your feet hip-width apart. Slowly fold forward at the hips, letting your head and arms hang towards the ground. You can bend your knees slightly (or a lot) if needed. Feel the stretch in the back of your legs and allow your spine to release any tension. This pose helps calm the mind and releases stress from the body.

You can also do this seated, it is the forward fold that calms the mind. Think of it as a metaphysical closing of the book at night.

Child's Pose (Balasana):

Kneel on the floor, bringing your big toes together and knees wide apart. Lower your torso between your thighs and extend your arms forward, resting your forehead on the mat. Allow your breath to deepen and your body to relax completely. Child's Pose is a comforting posture that helps quiet the mind and relax the body. It is a lovely gentle stretch for your back also.

Supine Twist (Supta Matsyendrasana):

Lie on your back and draw your knees towards your chest. Extend your arms out to the sides in a T-shape. Slowly lower both knees to one side, keeping your shoulders grounded. Gently turn your head in the opposite direction. This twist releases tension in the spine and promotes relaxation.

Corpse Pose (Savasana):

Lie flat on your back with your legs extended and arms resting alongside your body, palms facing up. Close your eyes and take slow, deep breaths into your belly. Allow your body to fully relax and release any remaining tension. Savasana is a key pose for deep relaxation and integrating the benefits of your practice before sleep.

If you find that your mind is still jumping around, focus on counting your breath to bring focus. Simply inhale for four, and out for 6. Aim for around 10 breaths.

Remember to create a calm environment by dimming the lights, using soft music or guided meditations, and setting aside dedicated time each night to get a very good habit started.

As you move through these poses, focus on slow, deep breathing, and allow your body to sink into each posture. With consistent practice, this bedtime yoga routine can become a cherished part of your nighttime ritual, paving the way for deep relaxation and restful sleep.

Love Lisa.

Lisa is a 250 hour certified yoga teacher with over 10 years of teaching experience. 

Image credits:

by @Yalanya on Freepik and Yoga Journal