Bedtime Yoga Routine for Better Sleep

Bedtime Yoga Routine for Better Sleep

Yoga & Mobility

Beginner

3 routines

Gentle bedtime flows with calming holds and forward bends to relax the body and quiet the mind before sleep.

Routines

Day 1 — Wind Down Flow

Slow, soothing sequence to release tension and prepare for rest.

Beginner

16 mins

48 Kcal

Child Pose

Child Pose

Cat pose

Cat pose

Downward Facing Dog Adho Mukha Svanasana

Downward Facing Dog Adho Mukha Svanasana

Standing Forward Bend Uttanasana

Standing Forward Bend Uttanasana

Hero Pose Virasana

Hero Pose Virasana

Spread Leg Forward Fold Upavista Konasana

Spread Leg Forward Fold Upavista Konasana

Wide legged Forward Bend Prasarita Padottanasana

Wide legged Forward Bend Prasarita Padottanasana

Bridge Pose Setu Bandhasana

Bridge Pose Setu Bandhasana

Day 2 — Hip & Back Release

Gentle hip openers and forward folds to ease the lower back.

Beginner

16 mins

56 Kcal

Garland Pose Malasana

Garland Pose Malasana

Cat pose

Cat pose

Hands to Feet Pada Hastasana

Hands to Feet Pada Hastasana

Stand Spread Leg Forward Fold

Stand Spread Leg Forward Fold

Hero Pose Virasana

Hero Pose Virasana

Wide legged Forward Bend Prasarita Padottanasana

Wide legged Forward Bend Prasarita Padottanasana

Child Pose

Child Pose

Fish Pose Matsyasana

Fish Pose Matsyasana

Day 3 — Calm & Restore

Longer, calming holds to deepen relaxation before bedtime.

Beginner

18 mins

64 Kcal

Hero Pose Virasana

Hero Pose Virasana

Cat pose

Cat pose

Downward Facing Dog Adho Mukha Svanasana

Downward Facing Dog Adho Mukha Svanasana

Standing Forward Bend Uttanasana

Standing Forward Bend Uttanasana

Spread Leg Forward Fold Upavista Konasana

Spread Leg Forward Fold Upavista Konasana

Wide legged Forward Bend Prasarita Padottanasana

Wide legged Forward Bend Prasarita Padottanasana

Child Pose

Child Pose

Fish Pose Matsyasana

Fish Pose Matsyasana

Back to Yoga & Mobility

Similar Workout Plans

Morning Yoga Routine for Beginners

Morning Yoga Routine for Beginners

Full Body Mobility Routine for Beginners

Full Body Mobility Routine for Beginners

Shoulder and Neck Mobility Routine

Shoulder and Neck Mobility Routine