Pose collection · 10 poses
Yoga poses for sleep and winding down
The best yoga before bed is slow and quiet. The goal is not a workout but a change of pace: longer exhales, softer muscles, and a mind that has something simple to focus on.
These poses are low to the ground and easy to hold. Most can be done on a mat beside your bed, or on the bed itself. Dim the lights, keep your breath slow, and stay in each one for a minute or more.
By Fayeed Pawaskar · Open any pose for full steps, a form checklist, and common mistakes
- Cat-cowYoga · Beginner
1. Cat-cow
Marjaryasana-Bitilasana
A gentle way to release the spine after a long day. Slow it down so each movement takes a full breath.
How to do it → - Child's poseYoga · Beginner
2. Child's pose
Balasana
A calming forward fold that lets the forehead rest. Many people find it quiets the mind quickly.
How to do it → - Butterfly poseYoga · Beginner
3. Butterfly pose
Baddha Konasana
Softens the inner thighs and hips. Fold forward slightly and let your head hang heavy.
How to do it → - Seated forward foldYoga · Beginner
4. Seated forward fold
Paschimottanasana
Turns your attention inward and stretches the backs of the legs. Rest your chest on a pillow across your thighs.
How to do it → 
Yoga · Beginner5. Knees to chest
Apanasana
A simple, comforting shape for the lower back. Hug the knees in and lengthen your exhale.
How to do it →
Yoga · Beginner6. Happy baby
Ananda Balasana
Eases the lower back and hips. Rock slowly side to side if stillness feels like too much.
How to do it →- Supine twistYoga · Beginner
7. Supine twist
Supta Matsyendrasana
Releases the spine and the outer hips while you lie on your back. Let both knees fall to one side, then the other.
How to do it → - Legs up the wallYoga · Beginner
8. Legs up the wall
Viparita Karani
One of the most restful poses in yoga. Stay for five minutes and let your breath slow on its own.
How to do it → 
Yoga · Beginner9. Reclined bound angle
Supta Baddha Konasana
Opens the hips and chest with support under each knee. Rest one hand on your belly and feel it rise and fall.
How to do it →
Yoga · Beginner10. Corpse pose
Savasana
Finish in stillness. If you are already in bed, this can be the moment you drift off.
How to do it →
Put it together
A 15-minute routine: start with a minute of cat-cow, then rest in child's pose. Sit for butterfly and seated forward fold, then lie back for knees to chest, happy baby, and supine twist on each side. Spend three to five minutes in legs up the wall or reclined bound angle, and end in corpse pose. Try exhaling a little longer than you inhale throughout.
Questions about this collection
What is the best yoga pose to do before bed?
Legs up the wall and child's pose are two of the most popular because they are easy to hold and help the breath slow down. A short sequence of gentle poses usually works better than any single pose.
Should I do yoga right before bed?
Gentle, slow yoga in the last half hour before bed works well for many people. Save energetic flows, strong backbends, and inversions for earlier in the day.
How long should a bedtime yoga routine be?
Ten to fifteen minutes is enough. The point is a calm transition into sleep, so choose a length you can repeat most nights.
From the journal
A 15-minute evening yoga sequence for winding down
The case for breathing first
