Finding a few moments of calm before bed can be a challenge, but a growing body of evidence suggests that incorporating gentle movement, like yoga, into your evening routine can significantly improve sleep quality. A practice doesn’t need to be lengthy to be effective; even a 15-minute sequence can help release tension, quiet the mind, and prepare the body for restorative rest.
The Benefits of Bedtime Yoga
The core principle behind bedtime yoga is to activate the parasympathetic nervous system – often referred to as the “rest and digest” system. Throughout the day, we operate largely in the sympathetic nervous system, responsible for the “fight or flight” response. This can lead to increased heart rate, muscle tension, and a racing mind. Gentle yoga poses, combined with mindful breathing, help shift the body back into a state of calm, signaling that it’s time to rest.
A bedtime yoga practice isn’t about achieving perfect poses; it’s about creating a comfortable and supportive experience. Props like blankets and pillows are highly encouraged to modify poses and provide extra cushioning. The goal is to ease into each movement, focusing on the sensation of stretching and releasing tension, rather than pushing yourself to your physical limits.
A 15-Minute Bedtime Yoga Sequence
Here’s a simple sequence, inspired by practices outlined by Yoga Journal, that can be completed in approximately 15 minutes. Remember to move slowly and listen to your body throughout.
Cow Pose and Cat Pose
Begin on your hands and knees, ensuring your wrists are aligned under your shoulders and your knees are hip-width apart. This is the starting position for Cow and Cat poses.
Cow Pose: Inhale deeply as you arch your spine, gently dropping your belly towards the mat and lifting your chest and chin.
Cat Pose: Exhale and round your spine towards the ceiling, tucking your chin towards your chest.
Continue alternating between Cow and Cat poses for 6 cycles, coordinating your breath with each movement. This gentle flow helps to warm the spine and increase circulation.
Child’s Pose
From your hands and knees, bring your big toes to touch and widen your knees slightly. Gently lower your sit bones back towards your heels, extending your arms forward or resting them alongside your body. This is Child’s Pose.
For added comfort, place a pillow lengthwise under your chest. Allow your body to sink into the support, releasing any tension in your back, shoulders, and hips. Hold this pose for 1-3 minutes, or as long as feels comfortable.
Sphinx Pose
Press through your hands and lift your chest, coming onto your forearms. Your elbows should be beneath or slightly in front of your shoulders. Keep your legs straight behind you. This is Sphinx Pose.
The pillow can remain under your torso for additional support. Hold for 1-3 minutes, focusing on opening your chest and gently strengthening your back muscles.
Reclined Twist
Gently lower yourself onto your back. Extend your arms out to the sides, palms facing down. Bring the soles of your feet to the mat.
Gently drop your hips slightly to the left, allowing your knees to fall towards the right. You can place a pillow under your right leg or between your knees for added support. Hold for 1-3 minutes, then switch sides.
Constructive Rest
Release from the twist and bring your hips back to the center of the mat. Allow your knees to fall open and the soles of your feet to relax. This is Constructive Rest.
Take 5 full, deep breaths, noticing the gentle opening in your lower back and the calming effect on your nervous system.
Legs-Up-the-Wall Pose
Position yourself near a wall. Gently swing your legs up the wall, allowing your back to rest comfortably on the floor. You can place a folded blanket under your sacrum (the bony area at the base of your spine) for added support.
Feel free to bend your knees or bring the soles of your feet together. Allow the wall to support the weight of your legs, promoting circulation and relieving tension. Hold for 3-5 minutes, focusing on your breath.
As you finish your practice, take a moment to express gratitude to your body for the opportunity to move and rest. Gently make your way under your covers and prepare for a peaceful night’s sleep.
While this sequence offers a starting point, remember that the most effective practice is one that feels comfortable and supportive for *you*. Experiment with different poses and modifications to find what works best for your individual needs.
