Bedtime Yoga Routine Chart by Sleep Matters Club
5 min read
Last Modified 19 December 2022 First Added 25 July 2017
Sometimes, counting sheep just doesn’t cut it. So, if you’ve been struggling to get your 8 hours recently, bedtime yoga may be the solution.
Previous studies have proven that yoga can have a positive effect on your sleeping pattern by easing your nervous system and helping you control your breathing. If you want to give it a go, we’ve created a yoga chart featuring our favourite poses that will help you relax your body and mind before hitting the sheets.
Yoga is best performed on a firm surface, usually the floor, using a yoga matt to soften the feeling. We do not recommend performing yoga on a bed or sofa bed. If you are struggling for floor space and this is your only option, please consult with a yoga professional for advice.
Struggling to drift off to the land of nod?
Yoga may be the answer.
Studies show that over 85% of people claim yoga helps to reduce stress. 55% of people say it helps them to get better sleep.
It calms your central nervous system.
It eases any physical discomfort.
It makes you mindful of your breathing.
Here are the top 10 poses to try before bed. Grab a yoga mat and hold each of these for roughly 10 to 15 breaths or 1 minute for maximum zzz’s.
This pose got its name because the movement of the legs resembles the flapping of butterfly wings. It also opens hips and is a good stretch for the inner thighs.
This pose is good for stretching your quad muscles. Forward bends are also designed to calm the nervous system and soothe a stressed mind.
A great pose for stretching your neck and your spine which improves digestion and blood circulation.
This pose is excellent for relaxation and stress relief as it’s calming for the nervous system. It’s also very easy to do.
This is a simple pose to try before bedtime and stretches the shoulders, back, hips, knees and ankles. To make this pose more comfortable, sit on a pillow or block.
This pose involves raising the hips to create a sturdy bridge-like stance. It is good for your core and helps stretch the chest, neck and spine.
This is one of the most common poses used in any yoga practice. It helps to relieve stress, promote a healthy sleep pattern and ease headaches.
This is a handy pose for opening your shoulders and relieving any back pain. It also helps with blood flow around the body.
This is one of the most relaxing poses and is often used at the beginning and end of a practice. It isn’t too different from the easy forward bend.
This final pose is best for getting your body into sleep mode by focusing your attention on breathing and relaxing each muscle group in your body.
We hope this bedtime yoga guide helps you unwind your mind and body and get a good night’s rest! For more information on yoga an its benefits, try the NHS yoga guide on for size.
Do you know any other yoga poses that could help you sleep? Let us know in the comments below!