Yoga for goals
Yoga for Better Sleep
A short, calm yoga routine before bed can help you wind down: a few gentle poses held with slow breathing, done in the same order every night. Keep it to about 5 minutes so it becomes a habit rather than a chore.
Key takeaways
- Keep it short: about 5 minutes.
- Choose calm, resting poses.
- Breathe slowly through the nose.
- Do it at the same time each night.
5-minute bedtime routine
Child's Pose (Balasana)
Rest for 5–10 slow breaths.
Cat–Cow on all fours
Gently round and arch the back with the breath, 5 rounds.
Lying knee hug
On your back, hug both knees to the chest for 5 breaths.
Legs up the wall
Rest with legs up a wall or on a bed for 1–2 minutes.
Slow breathing
Lie still and breathe out a little longer than you breathe in, for 1 minute.
Tips
- Dim the lights and put the phone away first.
- Stay gentle: bedtime isn't the time for strong poses.
- Ongoing sleep problems? Talk to a doctor.
Make it a tiny habit
When you get into bed, start with just one pose: 5 breaths in Child's Pose. Add the next pose only when that feels automatic.
Frequently asked questions
Which yoga poses help before sleep?
Calm, resting poses such as Child's Pose, a lying knee hug and legs up the wall, combined with slow breathing, are popular choices for winding down.
How long should bedtime yoga be?
About 5 minutes is enough. A short routine you do every night is better than a long one you skip.
General wellness information, not medical advice. Please consult a doctor or a qualified teacher before starting new exercises.