10-Minute Yoga for Sleep: Bedtime Practice
- As a yoga instructor, I've seen firsthand how some yoga classes unintentionally make students feel excluded.
- Throughout my teaching journey, I've learned that yoga doesn't have to be extreme to be effective.
- Whether you're navigating illness,limited mobility,or a period of deep exhaustion,practicing yoga in bed offers a gentle way to reconnect with your body-without pressure or expectations.
Published January 22, 2026 12:23PM
As a yoga instructor, I’ve seen firsthand how some yoga classes unintentionally make students feel excluded. The physical reality of coming onto the floor, moving through fast transitions, or pushing through fatigue can be daunting for many.
Throughout my teaching journey, I’ve learned that yoga doesn’t have to be extreme to be effective. One of the most supportive ways I’ve found to meet people where they are is bed yoga.Students have shared wiht me how the bed-based practices on my YouTube channel have helped them move, breathe, and rest on days when getting out of bed simply isn’t an option.
Whether you’re navigating illness,limited mobility,or a period of deep exhaustion,practicing yoga in bed offers a gentle way to reconnect with your body-without pressure or expectations. Set to calming music, these practices can help you release tension and unwind, especially when you’re craving a slower, more nurturing way to end the day.
10-Minute Bed Yoga for Deep Sleep
Table of Contents
You don’t need a mat, special props, or a burst of energy to begin. this practice honors the idea that yoga doesn’t have to be strenuous to be impactful-and that rest is a powerful form of care.
1. Neck Stretches
Come into a pleasant seated position and close your eyes. Breathe in through your nose and sigh out through your mouth. Lower your right ear toward your right shoulder and pause.
Than lower your head forward, dropping your chin toward your chest and pause.
Tilt your head to the left, lowering your left ear toward your left shoulder and pause. Then tilt your head back, pointing your chin toward the ceiling and pause.
Bring your head back to center. Lift your shoulders toward your ears and lower them back down. Repeat that a few times.
2.Cat-Cow
Come onto your hands and knees with your knees wide. Arch your back, lower your belly, and reach your chest forward in 2. supine Twist
Extend your arms out to the sides, palms facing down. Keeping your shoulders grounded, drop both knees to the right. Turn your head to the left,if comfortable. Hold for a few breaths, then switch sides. Lie on your back and bring your knees toward your chest.Grab the outsides of your feet with your hands. Gently rock from side to side, opening your hips. Press into your hands and lift your chest, arching your back. keep your legs engaged and your gaze forward. Upward-Facing Dog. Stay here or tilt your head side to side, stretching your neck. Take a few breaths here. Lower back down to your belly, stack your hands, and rest the opposite cheek on your top hand. Pause for a few breaths. Reach your right arm behind you as you bend your right leg. Grasp your right calf or ankle or wrap a strap or belt around your calf or ankle and hold the ends in your right hand. Breathe here. Release and switch sides. Roll onto your back. Bend your right leg and bring it toward your chest. Clasp your fingers behind your right hamstring or wrap a strap or belt around your leg. straighten your right leg toward the ceiling, keeping it slightly bent if that’s more comfortable. Lean your right leg against the resistance of your grasp or strap. Circle your right ankle toward the right a few times, then the left.3. Happy Baby Pose
4. Upward-Facing Dog
5. Quad Stretch
6. Hamstring Stretch