15-Minute Bedtime Yoga for Some Seriously Deep Sleep

This calming bedtime yoga practice is all about getting comfortable and allowing your system to downshift. With supportive shapes and plenty of ease, you’ll set yourself up for seriously nourishing rest.

Let yourself ease into this practice. Move slower than you’d like, allow yourself to luxuriate in the movement, and think of releasing any stress or tension you may be holding onto from your day. Then let the poses do the rest.

15-Minute Bedtime Yoga for Sleep

The key to this gentle yoga flow is to make it as cozy as possible. Have a blanket and a pillow nearby for comfy, sleep-inducing support.

Cow Pose

Come to your hands and knees. Inhale as you arch your spine, lower your belly toward the mat, and lift your chest and chin in Cow Pose.

Cat Pose

Exhale as you round your spine and tuck your chin in Cat Pose.

Take a total of 6 cycles of Cat and Cow, moving with the pace of your breath.

Child’s Pose

With your next exhalation, bring your big toes together to touch, widen your knees, and send your sit bones back toward your heels into Child’s Pose. Grab you pillow and tuck it lengthwise under your chest. Let your body sink into the support. Release any tension as you let the shape hold you.

Stay here for 1-3 minutes or as long as you’d like.

Sphinx Pose

Press through your hands and pull your body forward onto your bell with your legs straight behind you. Come onto your forearms, place your palms flat on the mat, and lift your chest into Sphinx Pose. The pillow can stay under your torso. Your elbows should be beneath or slightly in front of your shoulders.

Stay here for 1-3 minutes or as long as you’d like.

Reclined Twist

Remove any props from your mat and softly flip yourself over onto your back. Bring the soles of your feet to the mat as your arms reach straight out to the sides.

Send your hips a little more toward the left edge of the mat and let your legs fall toward the right. If you’d like, bring your pillow underneath your right leg or between your legs.

Stay here for 1-3 minutes or as long as you’d like.

When you’re ready, switch sides.

Constructive Rest

Release from the twist, shift your hips back to the middle of the mat, and heel-toe your feet wide. Let your knees knock into each other in Constructive Rest.

Stay here for 5 full cycles of breath.

Legs Up the Wall

Shift your body so you’re close to the edge of a bed, couch, or wall. Bring the side of one hip to touch the wall and then rotate your body until your legs are flush against it as you recline with your back flat on the floor in Legs Up the Wall.

If you prefer, fold or roll your blanket and place it underneath your sacrum. Feel free to bend your knees or bring the soles of your feet together. Let the wall hold your legs rather than vice-versa.

Stay here for 3-5 full minutes, focusing on the cycles of your breath. When your practice feels complete, make your way under your covers for a good night’s sleep.