15-minute evening yoga for a truly restful sleep

This calming bedtime yoga practice is all about putting you at ease and allowing your system to downshift. With supportive shapes and great convenience, you’re ready for some seriously nourishing rest.

Allow yourself to relax in this exercise. Move slower than you would like, let yourself enjoy the movement and think about letting go of any stress or tension you’ve been holding on to throughout the day. Then let the poses do the rest.

15 minutes of bedtime yoga for sleep

The key to this gentle yoga flow is to make it as cozy as possible. Keep a blanket and pillow nearby for comfortable, sleep-inducing support.

Cow poses

Get on your hands and knees. Inhale as you arch your spine, lower your stomach toward the mat, and lift your chest and chin into Cow Pose.

Cat poses

Exhale as you round your spine and tuck your chin into Cat Pose.

Take a total of 6 cycles of Cat and Cow, moving at the pace of your breathing.

Child’s pose

On your next exhale, bring your big toes together to touch, straighten your knees and send your sit bones back toward your heels in Child’s Pose. Take your pillow and tuck it lengthwise under your breast. Let your body sink into the support. Release any tension as you let the shape hold you.

Stay here for 1-3 minutes or as long as you like.

Sphinx pose

Press through your hands and pull your body forward onto your bell with your legs straight behind you. Come onto your forearms, place your palms flat on the mat and lift your chest into Sphinx Pose. The pillow can remain under your torso. Your elbows should be below or slightly in front of your shoulders.

Stay here for 1-3 minutes or as long as you like.

Lying twist

Remove all props from your mat and gently turn yourself onto your back. Bring the soles of your feet to the mat as your arms reach straight out to the sides.

Send your hips a little more toward the left edge of the mat and drop your legs to the right. If you prefer, you can place your pillow under your right leg or between your legs.

Stay here for 1-3 minutes or as long as you like.

When you’re ready, switch sides.

Constructive rest

Release the twist, move your hips back to the center of the mat and keep your feet wide. Let your knees collide in Constructive Rest.

Stay here for 5 complete breathing cycles.

Legs against the wall

Move your body so that you are close to the edge of a bed, couch, or wall. Bring the side of one hip toward the wall, then rotate your body until your legs are flat against it as you lean back with your back flat on the floor in Legs Up the Wall.

If you prefer, you can fold or roll your blanket and place it under your sacrum. Feel free to bend your knees or bring the soles of your feet together. Let the wall hold your legs instead of the other way around.

Stay here for a full 3-5 minutes and focus on the cycles of your breathing. When your practice feels complete, curl up under your covers for a good night’s sleep.