A Simple Bedtime Yoga Flow for Restful Nights
Preparation
Find a quiet space, wear comfortable clothing, and dim the lights. Move slowly and prioritize sensations over achieving a specific shape.
Five-pose bedtime sequence
- Child's Pose (2-3 min): Kneel, sit back on your heels, and fold forward with arms extended or relaxed by your sides. Breathe softly.
- Cat-Cow (2 min): On hands and knees, alternate arching and rounding the spine with the breath to release the back.
- Seated Forward Fold (2-3 min): From a seated position, hinge at the hips and relax the spine, breathing into any tightness.
- Supine Twist (2 min each side): Lie on your back and gently drop knees to one side, extending arms in a T to open the chest.
- Legs-up-the-wall or Savasana (3-5 min): Finish lying down with legs elevated or resting flat, focusing on slow diaphragmatic breathing.
Final tips
Hold each pose with attention to breath and ease. If a pose feels uncomfortable, modify or skip it. The aim is to invite softness and stillness before bed.
For guided bedtime yoga routines and audio-led flows, Slumber provides gentle sequences to help you unwind and prepare for sleep.
