About This Bedtime Yoga Routine
The end of the day is the perfect time to slow down. This bedtime yoga routine stays low to the ground and moves at an easy pace, giving your back and hips a long, gentle release so your body can switch off.
What This Routine Targets
Your spine, lower back, hamstrings and hips get most of the attention. Each pose is held for a full minute so your muscles have time to let go.
What’s Included
Seven calming poses in seven minutes: cat-cow to loosen your spine, sphinx for a soft backbend, child’s pose, a half split for your hamstrings, a supine spinal twist, legs resting up on a chair, and savasana to close.
Who Should Try This
Anyone who wants an easy wind-down routine, especially after a day of sitting or standing. You’ll need a mat and a chair or couch for the legs-up pose.
Tips for Best Results
Dim the lights and silence your phone if you can. Breathe slowly through your nose and let each exhale be a little longer than the inhale. There’s nothing to push here.
Cat Cow
Duration: 1:00
Flow through cat and cow to mobilize your spine and melt away stiffness one breath at a time.
Difficulty: Beginner
Instructions
- Begin on hands and knees with wrists under shoulders and knees under hips.
- Inhale as you drop your belly, lift your chest, and gaze forward or slightly up.
- Exhale as you round your spine, draw the belly toward the ceiling, and tuck your chin.
- Continue gliding between the two shapes in rhythm with your breath.
Tips
- Move slowly enough that each vertebra gets a moment of attention.
Adjustments
- Keep your head more neutral if your neck prefers less movement.
Sphinx
Duration: 1:00
Rest on your forearms in sphinx for a gentle backbend that opens your chest and soothes your lower back.
Difficulty: Beginner
Instructions
- Lie on your stomach with your legs extended and the tops of your feet on the floor.
- Place your elbows under your shoulders with your forearms parallel on the floor.
- Press into your forearms to lift your chest, drawing your shoulders away from your ears.
- Let your belly soften and breathe slowly as you hold.
Tips
- Gently draw your chest forward to create length rather than crunching into your lower back.
Adjustments
- Slide your elbows a little farther forward to make the backbend gentler.
Child's Pose
Duration: 1:00
Melt into child's pose to reset your breath and relax the back with a calming stretch.
Difficulty: Beginner
Instructions
- Start on hands and knees, then widen your knees while keeping big toes touching.
- Sit your hips back toward your heels and reach your hands forward.
- Lower your chest between your thighs and rest your forehead on the floor or a support.
Tips
- Crawl your fingertips forward to deepen the stretch through the sides of your body.
- Let your chest sink toward the ground with each exhale.
Adjustments
- Keep knees closer together if that feels better for your hips.
- Rest your forehead on a block, pillow, or folded blanket if it does not reach the floor.
Half Split
Duration: 1:00
Ease into a half split to lengthen your hamstrings and calves with a calm, steady breath.
Difficulty: Beginner
Instructions
- Start in a low lunge with your back knee on the floor and hands beside your front foot.
- Shift your hips back over your back knee and straighten your front leg.
- Flex your front foot so the toes point up and hinge forward from your hips with a long spine.
- Breathe slowly and let your hamstrings soften with each exhale.
Tips
- Keep your hips stacked over the back knee rather than drifting forward.
Adjustments
- Place blocks under your hands or keep a slight bend in the front knee if your hamstrings feel tight.
Double Knee Spinal Twist
Duration: 1:00
Let both knees fall to one side for a soothing twist that releases your lower back and hips.
Difficulty: Beginner
Instructions
- Lie on your back with your knees bent and feet flat on the floor.
- Extend your arms out to the sides at shoulder height.
- Draw your knees toward your chest, then lower both knees together to one side.
- Turn your head the opposite way if comfortable and breathe as you relax into the twist.
Tips
- Keep both shoulders heavy on the floor.
Adjustments
- Place a pillow or block under your knees if they do not reach the floor.
Legs Up on Chair
Duration: 1:00
Rest your calves on a chair seat and let your back settle into the floor for a calm, restful release.
Difficulty: Beginner
Instructions
- Lie on your back on the floor with your hips close to the front of a sturdy chair.
- Lift your legs and rest your calves on the seat with your knees bent comfortably.
- Let your arms rest by your sides with your palms facing up.
- Close your eyes and breathe slowly, letting your lower back sink into the floor.
Tips
- Let the chair hold the weight of your legs so you can fully relax.
Adjustments
- Place a folded blanket under your hips or head for extra comfort.
Savasana
Duration: 1:00
Lie still and let your whole body soften as you rest and absorb the benefits of your practice.
Difficulty: Beginner
Instructions
- Lie on your back with your legs extended and feet falling open.
- Rest your arms a little away from your body with your palms facing up.
- Close your eyes and let your body feel heavy on the floor.
- Breathe naturally and release any tension from your face, shoulders, and belly.
Tips
- Let go of controlling your breath and simply notice it.
Adjustments
- Place a pillow under your knees or head, or cover yourself with a blanket for comfort.
Sleep Well
Stay in savasana as long as you like. Done regularly, this short practice becomes a signal to your body that the day is over and it’s time to rest.
