Are you suffering from insomnia? Are you missing those incredible bedtime stories to have a good sleep? Are you not surrounded by someone who can sing a lullaby?

Sleep is very essential to lead a peaceful and balanced lifestyle. Forget about those bedtime stories and make a new habit of bedtime yoga. Leave all your troubles and get your deep sleep back. 

The following recommendations of yoga for bedtime are assured tips to have a good night’s sleep and to feel fresh in the morning. Also, it is time to say no to sleep-related medication. Regular bedtime yoga routine will give you even better results than prescribed chemicals. 

Bedtime Yoga

Yoga, in general, is a set of exercises that stretch the whole body and helps you to relax. It provides relaxation to both your body and mind. Yoga improves blood circulation, respiratory system, reduces the amount of stress, and improves the quality of your sleep. On an all, yoga lets you live a better lifestyle. 

Bedtime Yoga Poses

The following are some easy and simple yoga poses to release stress and enjoy a deep sleep every night. 

Bedtime Yoga
Bedtime Yoga

Viparita Karani ( Waterfall Pose) 

This is an easy exercise. You can do it on your bed or on your yoga mat. 


  • Lie down on your back and fold your knees above your belly.
  • Now, gently extend your legs towards the ceiling. In the beginning, you can also take the help of the walls.

Viparita Karani is a great exercise for your hamstrings and lower part of the spine. It also provides a calming effect on the central nervous system. 

Roll Your Ankle

This yoga posture is another great stretch for the hamstring.


  • Stay in the waterfall position and roll your ankles in a circular motion.
  • Switch sides and take time to stretch.

You will feel a certain amount of pain at the beginning but eventually, it will bestow you with a lot of relaxation. 

Bedtime Yoga
Bedtime Yoga

Happy Baby

The happy baby pose will surely make you happy. Another easy step to feeling free and relaxed before you sleep.


  • Bring back your knees to your chest.
  • Unlock your legs wide open and grab the outside of your feet. If not, grab those big toes of yours and let your hand pass through the inner side of your knees.

Sleeping Butterfly


  • Relax your body.
  • From the happy baby pose, bring the soles of your feet together.
  • Keep the knees apart and lie in peace.
  • Put your hands on your belly or you can even extend your arms over your head. Take a few deep breaths and relax.

Head Roll

Come back to a seated position with your legs crossed and rest your hands on your knees, roll your head. Roll it nice and slow. Doing so releases all the tension from the neck and the spine. 

Take A Twist


  • Sit straight with your knees half folded in front of you.
  • Hold the outside of your left knee by your right hand and take a spinal twist. Look over your shoulder. And then take it to the other side.
  • Hold for at least 30 seconds on each side.

Side Stretch

A complete set of yoga stretches each and every part of your body. So don’t forget about your sides. You can do this by standing as well as by sitting comfortably. Take a big side stretch on both of your sides. 

This side stretch will help to open up the blocks on the abdominal joints. Doing side stretches on a regular basis will also give you a beautiful curve on the sides of your belly. This curve will make your waist look slimmer than it actually is. 

Bedtime Yoga
Bedtime Yoga

Cobra Pose

Cobra pose in yoga is a reclining back bending exercise or yoga. This is one of the best stretches for your back. 


  • Lie down on your belly and set your hands under your shoulders.
  • Push yourself with the help of your hands and take that bend. If you are not able to make a complete bent, then start by bending from a low height or make a wide curve of your back. This mild curve is called a baby cobra. You can gradually increase the curve of your back.
Bedtime Yoga
Bedtime Yoga

Child’s Pose

If you have any issue with your back or the spines then this is the pose that we would suggest.


  • Kneel on your bed or on your mat.
  • Bring your toes together and keep the knees apart. Then sit on the lower part of your legs.
  • Extend your arms and take the forward folding bent. Face downwards and relax your shoulder as long as you require.


Breathing is very essential. Sit straight with your feet crossed, rest hands on your knees and take in deep breaths. Inhale and exhale for 8 to 10 breaths and you are done. 

What Are The Benefits Of Bedtime Yoga

Yoga before sleep will not only help you have a sound sleep but will also benefit you in numerous ways.

Bedtime Yoga For Anxiety

Yoga will extend its helping hand throughout your life without any side effects. If you are suffering from anxiety, try some of the above-mentioned yoga poses. It will surely help you get rid of anxiety. Child’s pose is a great yoga posture to release stress and anxiety.

Bedtime Yoga For Weight Loss

Bedtime yoga burns calories too. Practicing bedtime yoga on a regular basis will eventually reduce excess and unnecessary fats on your body. Bedtime yoga will provide you with a well-toned body and happy health. 

Bedtime Yoga For Back Pain

Suffering from back pain? Here is the ancient and the most effective remedy. Practice the child’s pose and the cobra pose to cure your back pain. Stretch your back both inwards and outwards. Doing so will free the joints of your back and make you flexible. Along with these poses, you can even do the cat/cow pose. These poses work on the spines, rectus abdomen, and gluteus maximus. 

Is Yoga Before Bed, Good

Yes yes, and a million more times yes. Yoga is definitely good before bed. Do not do yoga exactly after having dinner. Wait for at least 30 to 40 minutes. Or use your time and finish your whole day work before you do yoga. 

Make “bedtime yoga” your new favorite habit. You can sleep properly all night long and wake up fresh with a big beautiful smile on your face. 

Also Read: Bedtime Habits You Need To Break Now