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6 Yoga Poses for Better Sleep: A Relaxing Bedtime Routine

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Having trouble relaxing at the end of the day? A gentle yoga routine before bedtime can be a simple way to slow down, release everyday tension, and create a more relaxing transition into sleep.

This collection features six gentle yoga poses that can be practiced at home with a comfortable yoga mat. The poses focus on relaxation, gentle stretching, breathing, and releasing tension from areas such as the hips, legs, back, and shoulders.

You do not need to be an experienced yoga practitioner to try these positions. Move slowly, breathe comfortably, and avoid forcing your body into a deeper stretch. The goal of a bedtime routine is relaxation rather than intensity.

Save this routine and try these gentle poses as part of your evening wind-down routine.

1. Restorative Reclined Bound Angle

The Restorative Reclined Bound Angle is a gentle position that allows you to relax while opening the hips and inner thighs. Supporting your upper body with cushions or folded blankets can make the position more comfortable and relaxing.

How to Perform

  1. Lie comfortably on your back on a yoga mat.
  2. Bring the soles of your feet together.
  3. Allow your knees to gently fall outward.
  4. Place cushions or folded blankets underneath your back and head if needed.
  5. Rest your arms comfortably by your sides.
  6. Close your eyes and take slow, comfortable breaths.

Hold: Stay in the position for 1–3 minutes or for as long as it feels comfortable.

Tip: Do not force your knees toward the floor. Use cushions underneath the thighs if you need additional support.

2. Reclined Bound Angle on the Wall

This variation combines a gentle reclined position with support from a wall. It can be a relaxing way to stretch the inner thighs while allowing the body to settle into a comfortable position.

How to Perform

  1. Lie on your back with your hips a comfortable distance from a wall.
  2. Place the soles of your feet together.
  3. Allow your knees to gently open outward.
  4. Keep your back and head comfortably supported by the mat.
  5. Relax your shoulders and arms.
  6. Breathe slowly and naturally.

Hold: 1–3 minutes, adjusting the position whenever necessary.

Tip: If you feel uncomfortable pressure in your hips or knees, bring your feet farther away from your body or support your legs with cushions.

3. Legs Up the Wall

Legs Up the Wall is a simple restorative yoga position that can be used as part of a relaxing evening routine. The supported position encourages you to slow down and focus on calm, steady breathing.

How to Perform

  1. Sit sideways next to a wall.
  2. Gently turn onto your back while bringing your legs up the wall.
  3. Allow your legs to rest comfortably against the wall.
  4. Keep your arms relaxed beside your body.
  5. Close your eyes and breathe slowly.
  6. Stay relaxed without forcing your legs or hips.

Hold: 2–5 minutes or for a comfortable amount of time.

Tip: Move away from the wall if you feel pulling or discomfort in your hamstrings.

4. Happy Baby Pose

Happy Baby is a gentle hip-opening pose that can help you relax the lower body. It can be especially useful at the end of a gentle stretching session when you want to release tension without performing an intense workout.

How to Perform

  1. Lie comfortably on your back.
  2. Bend your knees toward your chest.
  3. Reach your hands toward the outside edges of your feet.
  4. Gently draw your knees toward the sides of your body.
  5. Keep your lower back comfortable against the mat.
  6. Breathe slowly while holding the position.

Hold: 30–60 seconds or as long as comfortable.

Tip: You can hold behind your thighs instead of your feet if reaching your feet is uncomfortable.

5. Bound Angle Pose

Bound Angle Pose is a seated position that gently stretches the inner thighs and hips. Practicing it slowly with relaxed breathing can make it a useful addition to a calming nighttime routine.

How to Perform

  1. Sit upright on your mat with your legs extended in front of you.
  2. Bend your knees and bring the soles of your feet together.
  3. Allow your knees to gently move outward.
  4. Hold your feet or ankles with your hands.
  5. Keep your spine comfortably upright.
  6. Relax your shoulders and breathe slowly.

Hold: 30–90 seconds.

Tip: Do not press your knees down with your hands. Let gravity create a gentle stretch.

6. Restorative Seated Forward Fold

A restorative seated forward fold can provide a gentle stretch through the back of the legs and back while encouraging you to slow down. Keep the movement comfortable and avoid trying to reach your toes at all costs.

How to Perform

  1. Sit on the mat with your legs extended in front of you.
  2. Keep your spine long and your shoulders relaxed.
  3. Slowly lean your upper body forward from your hips.
  4. Reach toward your legs or feet without forcing the stretch.
  5. Allow your head and neck to relax.
  6. Breathe slowly and comfortably.

Hold: 30–90 seconds.

Tip: Bend your knees slightly or use a cushion if your hamstrings feel tight.

7. Restorative Pigeon Pose

Restorative Pigeon Pose can provide a gentle stretch around the hips and glutes. Because this position can feel intense for some people, use cushions or modify the position so that you can remain relaxed.

How to Perform

  1. Begin in a comfortable tabletop position.
  2. Bring one leg forward and position the bent leg comfortably in front of you.
  3. Extend the opposite leg behind you.
  4. Keep your hips as comfortable and level as possible.
  5. Place your forearms or hands on the mat.
  6. Lean forward gently and breathe slowly.

Hold: 30–60 seconds on each side.

Tip: Place a cushion underneath the hip of the front leg if the position feels uncomfortable.

Simple Bedtime Yoga Routine



You can combine these poses into a gentle evening routine. There is no need to rush from one position to another. Give yourself enough time to settle into each pose and focus on slow, comfortable breathing.

  1. Restorative Reclined Bound Angle – 1–3 minutes
  2. Reclined Bound Angle on the Wall – 1–3 minutes
  3. Legs Up the Wall – 2–5 minutes
  4. Happy Baby – 30–60 seconds
  5. Bound Angle Pose – 30–90 seconds
  6. Restorative Seated Forward Fold – 30–90 seconds
  7. Restorative Pigeon Pose – 30–60 seconds per side

You can shorten or extend the routine according to your comfort level. The purpose is to create a calm transition toward bedtime, not to complete an intense workout.

Tips for a Relaxing Nighttime Yoga Session

  • Choose a quiet and comfortable place to practice.
  • Keep the movements slow and gentle.
  • Focus on relaxed, natural breathing.
  • Do not force yourself deeper into a stretch.
  • Use cushions, blankets, or other supports when needed.
  • Keep the room comfortably cool and relaxing.
  • Finish the routine with a few minutes of quiet breathing.

Listen to your body: A gentle stretch is normal, but sharp pain, numbness, or significant discomfort is a reason to stop and adjust the position.

Final Thoughts

A relaxing bedtime routine can help you create a calmer transition from the activities of the day toward sleep. These gentle yoga poses combine stretching, supported positions, and mindful breathing, making them suitable for a quiet evening routine.

Yoga is not a guaranteed treatment for sleep problems, but gentle movement and relaxation practices may be useful as part of a broader healthy sleep routine. Consistent sleep times, a comfortable sleep environment, and limiting stimulating activities before bed can also support good sleep habits.

Take your time, breathe slowly, relax your body, and make your evening routine something you look forward to.

This article is for general informational and fitness purposes. If you have an injury, medical condition, or persistent sleep problems, consider speaking with an appropriate healthcare professional before starting a new exercise routine.