1. Child’s Pose (Balasana)
Child’s Pose is a restorative posture perfect for relaxation. Begin by kneeling on the floor, touching your big toes together and sitting on your heels. As you exhale, fold forward, extending your arms in front or resting them alongside your body. This pose calms the mind and stretches the spine, making it ideal for bedtime practice.
Benefits:
- Calms the nervous system
- Stretches the hips, thighs, and spine
- Relieves tension and stress
2. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Start on your hands and knees in a tabletop position. Inhale deeply, arching your back (Cow Pose), and then exhale, rounding your spine (Cat Pose). Flow between these two positions to increase flexibility in the spine and encourage breath awareness.
Benefits:
- Increases spinal flexibility
- Relieves lower back tension
- Improves overall body posture
3. Forward Bend (Uttanasana)
Stand tall with your feet hip-width apart. As you exhale, hinge at your hips and fold forward, allowing your head and arms to hang heavy. You can bend your knees slightly if needed. This pose soothes the nervous system and calms the mind.
Benefits:
- Reduces anxiety and fatigue
- Calms the brain
- Stretches the hamstrings and calves
4. Legs-Up-the-Wall Pose (Viparita Karani)
Sit with one side against a wall, then lie back while swinging your legs up onto the wall, keeping your body in a “L” shape. Relax your arms by your sides. This restorative pose helps relax the lower back and encourages circulation.
Benefits:
- Reduces swelling in the legs
- Relaxes the mind and body
- Improves circulation
5. Seated Forward Bend (Paschimottanasana)
Sit with your legs extended in front of you. Inhale, raising your arms overhead, then exhale as you bend forward from your hips, reaching toward your feet. This pose not only stretches the spine but also calms the mind.
Benefits:
- Stretches the entire back body
- Calms the nervous system
- Helps relieve stress
6. Supine Bound Angle Pose (Supta Baddha Konasana)
Lie on your back and bring the soles of your feet together, allowing your knees to fall out to the sides. You can place pillows underneath your knees for support. Relax your arms by your sides, palms facing up. This gentle stretch opens up the hips and promotes relaxation.
Benefits:
- Alleviates tension in the hips
- Promotes relaxation and calmness
- Stretches the inner thighs
7. Savasana (Corpse Pose)
Lie flat on your back, feet slightly apart and arms at your sides with palms facing up. Close your eyes and focus on your breath. Savasana may be the most important pose, allowing your body and mind to absorb the benefits of your practice.
Benefits:
- Promotes deep relaxation
- Reduces stress and anxiety
- Aids in sleep quality
8. Butterfly Pose (Baddha Konasana)
Sit on the floor and bring the soles of your feet together. Allow your knees to fall out to the sides. Hold your feet with your hands, and gently press your knees towards the ground. This pose opens the hips and fosters a sense of calm.
Benefits:
- Increases flexibility in the hips
- Calms the mind
- Relieves anxiety and tension
9. Standing Forward Bend with Shoulder Opener
Stand tall and grasp your elbows behind your back, pulling your shoulders down. As you exhale, hinge at your hips and fold forward, letting your arms hang. This pose works to open the shoulders while releasing tension in the lower back.
Benefits:
- Stretches shoulders and back
- Promotes a sense of release
- Reduces emotional stress
10. Bridge Pose (Setu Bandhasana)
Lie on your back with knees bent and feet hip-width apart. As you inhale, lift your hips toward the ceiling, keeping your feet planted. This pose opens the chest and strengthens the back muscles.
Benefits:
- Strengthens the back and legs
- Opens the chest and shoulders
- Reduces anxiety
11. Reclined Twist (Supta Matsyendrasana)
Lie on your back and pull your knees to your chest. Drop them to one side while extending your arms out at shoulder height. Turn your head in the opposite direction. This pose gently stretches the spine and aids in the detoxification of the organs.
Benefits:
- Releases tension in the spine
- Massages abdominal organs
- Promotes relaxation
12. Pigeon Pose (Kapotasana)
Begin in a tabletop position and bring your right knee forward while extending your left leg back. Keep your hips square as you fold forward over your front leg. Pigeon Pose deeply stretches the hip flexors, releasing built-up tension.
Benefits:
- Opens the hips
- Reduces anxiety
- Helps improve flexibility
13. Happy Baby Pose (Ananda Balasana)
Lie on your back and bring your knees towards your chest. Hold onto the outer edges of your feet, gently pulling your knees towards your armpits. This playful pose helps soothe the spine and relax the body.
Benefits:
- Stretches the groin and hips
- Calms the nervous system
- Encourages relaxation
14. Half Frog Pose (Ardha Bhekasana)
Start lying on your stomach with your legs extended. With one leg bent, grab your foot with the hand on the same side and gently pull it towards your hip. This pose opens the quadriceps and encourages relaxation.
Benefits:
- Increases leg flexibility
- Reduces tension in the lower body
- Promotes deep breathing
15. Seated Twist (Ardha Matsyendrasana)
Sit with your legs extended, then bend one knee and place that foot outside the opposite thigh. Twist your torso towards the bent knee, using your opposite arm to deepen the twist. This pose enhances spinal flexibility and promotes digestion.
Benefits:
- Improves spinal mobility
- Relieves tension in the back
- Aids in relaxation
16. Tabletop Shoulder Stretch
From a tabletop position, reach one arm underneath the opposite arm, allowing your shoulder and ear to rest on the mat. This stretch opens up the shoulders and upper back.
Benefits:
- Enhances shoulder flexibility
- Reduces upper back tension
- Promotes deep breathing
17. Corpse Pose Variation with Legs on a Chair
Place your legs on a chair while lying on your back, allowing your arms to rest by your sides. This modification supports circulation and allows for total body relaxation.
Benefits:
- Reduces fatigue
- Calms the brain
- Enhances relaxation
18. Ankle to Knee Pose (Figure Four Stretch)
While lying on your back, place one ankle over the opposite knee and draw the bottom knee towards your chest. This gentle stretch targets the hips and helps release tension.
Benefits:
- Stretches the hips and glutes
- Relieves lower back discomfort
- Promotes relaxation
19. Side-Lying Pose (Savasana Variation)
Lie on your side in a comfortable position, supported by a cushion if needed. This variation of Savasana aids in relaxation while providing support for the spine.
Benefits:
- Encourages relaxation
- Reduces stress
- Supports the spine
20. Body Scan Meditation
After your yoga practice, lie in Savasana and mentally scan your body from head to toe. Notice any areas of tension and consciously relax them. This meditation reinforces mindfulness and invites rest.
Benefits:
- Promotes awareness of bodily sensations
- Enhances mental clarity
- Deepens relaxation and aids sleep
Final Thoughts
Integrating bedtime yoga poses into your nightly routine can significantly improve sleep quality and reduce stress levels. These poses, suitable for beginners, encourage relaxation, calm the mind, and prepare the body for a restful night.
