Sequence · 10 minutes · 6 poses
A 10-minute bedtime yoga sequence
This 10-minute bedtime yoga sequence stays on the floor: Child's Pose, a seated forward bend, Reclined Butterfly, Supine Twist, Legs Up the Wall and Savasana. Hold each comfortably for one to two minutes with a slow, longer out-breath, and keep the lights low.
The sequence
| # | Pose | Hold | Cue |
|---|---|---|---|
| 01 | Child's Pose Balasana | 1 minute | A pillow under the chest if you like. |
| 02 | Seated Forward Bend Paschimottanasana | 1 minute | Knees bent, a cushion on the thighs to rest on. |
| 03 | Reclined Butterfly Supta Baddha Konasana | 2 minutes | Pillows under both knees. |
| 04 | Supine Twist Supta Matsyendrasana | 1 minute each side | Knees to one side, a pillow between them. |
| 05 | Legs Up the Wall Viparita Karani | 2 minutes | Or with the calves on the edge of the bed. |
| 06 | Corpse Pose Savasana | 2 minutes or more | Cover up with a blanket; stay as long as you like. |
The last few minutes before bed set the tone for the night. This sequence keeps everything slow and close to the floor, with nothing that raises the heart rate, so you can practise on a mat beside the bed or even on the bed itself.
Each pose is held for a minute or two. Use pillows, folded blankets or cushions wherever they make a shape more comfortable: under the knees in Reclined Butterfly, under the hips in Legs Up the Wall, over the body in Savasana. Comfort is the point. If a pose takes effort to hold, prop it up more.
Let the breath slow down without forcing it. A simple pattern is to breathe in for a count of four and out for a count of six. Put the phone in another room or face down before you begin.
This is not a treatment for insomnia, and it will not suit everyone. For more on rest and sleep, read yoga for sleep and yoga nidra. For a whole class of long, supported holds, yin yoga with Joahnna Lee works in a similar slow way.
Questions
Is it okay to do yoga right before bed?
Slow floor poses like these are fine for most people right before bed. Leave out energetic flows, backbends and inversions in the hour before sleep if they leave you feeling wired.
Can I do a bedtime yoga sequence on my bed?
Yes, if the mattress is firm enough to feel steady. A soft bed makes the twist and Legs Up the Wall easy to do on the bed; the forward bend is easier on the floor.