A Soothing Nighttime Yoga Practice You Can Do in Bed

This bedtime yoga practice is a soothing class that’s essentially passive, slow, no-effort-required stretches that are meant to help you unwind at the end of the day. My primary question as I was creating this evening class is how easy can we make this class to help you release tension from your body.

The poses are a mix of restorative and yin yoga, and although I did these poses on the yoga mat, you can definitely do them in bed. They’re meant to be something that you can do to support falling asleep and staying asleep. You can use a bolster or simply grab a lot of pillows or blankets to help make everything more comfortable.

There’s a lot of time in silence so you can focus on your experience of the pose or simply focus on your breath. This is your opportunity to let go of your day and settle into true relaxation. So let yourself linger here and just stay with your breath in and out through your nose.

A Simple Bedtime Yoga Practice (That You Can Do in Bed)

I’m using my bolster for these poses but if you don’t have one, just grab yourself a couple of pillows or even a couch cushion. It’ll help make the poses a lot more comfortable and accessible. You’ll linger in each pose for 3 to 5 minutes to establish full body relaxation.

Reclined Butterfly or Bound Angle Pose

Set the bolster or stack of pillows lengthwise along the center of the mat. Sit facing away from it and lean back so your upper back and head are supported. Let your arms go out to the sides or even reach your arms overhead. You’re looking for expansion across your chest. Bring the bottoms of your feet together and your knees apart in Reclined Butterfly or Bound Angle. Let the weight of your body sink into the support and rest here for 3 to 5 minutes.

Take a stretch and slowly come off the bolster. You can take a little twist as a counter pose by sitting nice and tall and bringing your left hand to your right knee and your right hand behind you as you turn your chest toward the right. Then twist toward the other side.

Supported Pigeon Pose

Bring the bolster lengthwise in front of you for a more supported style of Pigeon, one that’s not as intense as usual. So keep your bent right leg in front of you, extend your left leg straight back, and then lower yourself onto the bolster or pillows so your belly and chest are supported. Think of lengthening and stretching out your lower back.

You’re not trying to find the most intense stretch and then hold that. Less is more. You’re trying to find that edge where you feel some amount of sensation, but not so much where you tense your body or hold your breath. The poses should never feel painful. You’re here to release tension and tightness in your hips. Breathe here for 3 to 5 minutes. You can keep your forehead on the prop or turn your head to one side.

Supported Deer Pose

Roll onto your right hip and slide your left knee forward a little so it’s in line with your hip and there’s a 90-degree bend in your left knee. It doesn’t really matter what your front leg is doing. Walk your hands behind you, almost at a diagonal from your left knee, and press your left hip down toward the mat. Some people feel comfortable lying all the way down on their back although I find I get enough of a stretch being propped up on my hands.

I’m going to prop my right knee with the bolster because that feels a little more comfortable for me. Give yourself permission to play around and get a little creative when you’re working with props. Let yourself relax into the stretch. You’ll just breathe here for 3 to 5 minutes.

Bring your hands beneath you and lift yourself back up and just notice what would feel good for you here, maybe stretching your legs in front of you or doing a windshield wiper motion with your knees.

Then go back to Pigeon and then Deer on the other side. Notice what would feel good for you to transition out of this pose.

Seated Forward Bend

We’re going to do one last seated pose. Whenever you’re thinking about rest and relaxation, keep in mind that forward folds are supportive of the nervous system. You’re going to take a seated forward bend with your legs straight and wide or bend your knees and bring the bottom of your feet together. Forward folds are meant to be passive so as you lean forward, allow your spine to round a little. You’re not pulling yourself deeper into the stretch. Instead, you’re letting gravity get you there.

You’ll probably notice as the minutes go on that your body will inch a little deeper into the shape. Don’t feel like you need to get there right away. Just keep your breath flowing in and out through your nose and stay here for 3 to 5 minutes.

Push your hands into the floor and slowly sit up. If it feels good for you, do a seated variation of Cat and Cow.

Reclined Twist

Lower yourself onto the mat and pull your right knee toward your belly, keeping your left leg straight. Then cross your right thigh over toward the left, reaching your right arm straight out to the side. You’re trying to stack your right hip on top of your left hip while also releasing your right shoulder toward the mat. Or if there’s another variation of a reclined spinal twist that you prefer you can take that.

Slowly unwind from this twist before you go to the other side. It might feel good to pull your knees toward your belly and rock a little side to side.

Happy Baby

Either keep hugging your knees toward your shoulders or grab hold of your big toes with your two peace fingers and stack your ankles over your knees and bring your elbows to the inner side of your legs in Happy Baby Pose. Try to keep the entire length of your spine against the mat. Very minimal effort is required here. Feel your breath go all the way to your low belly, as if you could breathe directly into your hips. Stay here for 3 to 5 minutes.

Supported Bridge

Release your feet back to the mat, lift your hips, and slide your bolster underneath your seat. Then let your hips settle onto the support in Supported Bridge. You can either keep your knees ben with your feet flat on the mat or you can straighten your legs any amount. Let go of your day here.

Waterfall

Keep your hips on the bolster and just extend your legs straight toward the ceiling. Shift your hips a little further back so you can balance and rest a little easier. This is like Legs Up the Wall without the wall. Just take a minute or two here. It can even feel good to move your ankles or flex and point the toes.

Savasana

Bend your knees and bring them to the mat and then find your Savasana. I like to have the bolster under my knees, which can make this more comfortable in the lower back. Shrug your shoulders down and away from your ears, palms facing toward the ceiling, and close your eyes. This is your true preparation for a great night’s sleep. Let yourself feel fully supported and held. You’ll stay here for a full 5 minutes.

When you’re done, if you’re already in bed, feel free to stay here. Otherwise, start to deepen your breath and move a little through your fingers and toes. You can stretch your arms overhead, maybe move the bolster out from beneath you, and take a big stretch. Then turn to one side before you slowly lift yourself to a seat.

Keep your eyes closed once you find a comfortable seated position, rolling your shoulders down and away from your ears. Hopefully you notice a sense of calmness and relaxation as you pause here.

Thank you for doing this evening restorative and yin bedtime yoga practice with me. I hope you feel good in your body and that you’re ready for a lovely night’s rest.