Yoga serves many purposes in our lives; it serves as an exercise, it strengthens and calms the mind, it can help us wake up in the morning, and it can also help lull us to sleep. Not only will it give us a better sleep, allowing for us to wake up feeling refreshed and ready to start the day, but it is also convenient as we can practice it in the comfort of our own bed. 

You can use many of the poses that you already practice during your daily routine and apply them to your nighttime ritual. As a result, any build-up of stress throughout the day will be reduced, tension will be released from your body, and your mind will finally be still. 

Follow some of these tips to allow yourself a restful sleep and to bring about a sense of peace to your nighttime routine. Get yourself ready for bed and get ready for some soothing zzz’s. 


The right environment is a critical element of setting yourself up for a great sleep. Feel free to add in some candles, incense, and even a lavender spray or sleep mask to help create a place of peace. Use whatever that makes you feel ready to fall asleep. If you do choose to use candles for your perfect atmosphere, remember to blow them out before you fall asleep, or select the battery-operated candles to take away one less worry on your mind. 

Select Your Poses And Intention

Choose poses that are easy on your body, provide great relaxation, and help ease tension within your body. Some great poses that are easy to accomplish on your bed are: 

  • Legs on the wall (or headboard)
  • Seated forward fold
  • Folded pigeon
  • Child’s pose 
  • Reclined twist

Once you have completed your poses, the last pose you should end with is as always, the Corpse Pose, or Savasana

An intention is a great way to set yourself up for success. There is no wrong intention to pick for your sequence. I like to include my gratitude for the day, my hope for a restful sleep, and my expectation of waking up refreshed. 

Following Along With A Sequence

As your bedtime yoga shouldn’t be too long of a sequence, you will want to take into consideration that each pose is meant to be held for a few minutes; so, choose your course accordingly. It is perfectly acceptable only to select five key poses and hold each one for three minutes, to give yourself a total of around 15 minutes. 

If you are unsure how to set this up, some applications can be downloaded on your devices to help guide you through a bedtime sequence. You may even find videos online, but make sure to set your screen to night time viewing to lessen any interference with your melatonin levels. 

Extra Tips

A great way to begin your yoga bedtime sequence is with some reflective thinking followed with some mediation. It is a great way to get your mind ready to shut off for the night. 

Breathing in yoga is an integral part; the same can be said for breathing during a nighttime sequence. Try a breathing technique known as 4-7-8, which requires you to breathe in through your nose for a count of 4, hold onto your breath for a count of 7, and then out for a final count of 8. It may take a bit to build up to being able to do this, but it is worthwhile to try. 

Combining yoga with your bedtime routine is a great way to ensure a better sleep; and for you to wake up feeling rejuvenated and ready to take on the day. Do what works best for you, play around with it, and get ready to drift off into a peaceful slumber.