Do you ever crawl into bed, but your mind just won’t stop racing? Or you wake up at 2 a.m., staring at the ceiling, replaying the day? You’re not alone—stress and anxiety are two of the biggest sleep disruptors.
The good news? You don’t need a 90-minute yoga class to reset your nervous system. Just a few gentle poses before bed can melt away tension and help your body slip into deep, restorative sleep.
This simple 5-minute yoga flow is beginner-friendly, requires no special equipment, and can be done right from the side of your bed, or even in bed.
Why Yoga Helps Anxiety and Sleep
Yoga combines mindful breathing, gentle stretching, and calming postures that tell your nervous system: “It’s safe to rest.”
- For Anxiety: Yoga helps slow racing thoughts, reduce cortisol (the stress hormone), and bring your focus back into the body.
- For Stress: Stretching tight muscles relieves the physical tension stress leaves behind.
- For Sleep: Certain poses activate the parasympathetic nervous system—your body’s natural “rest and digest” mode.
Think of yoga as a natural switch that dims the noise in your mind and prepares you for rest.
The 5-Minute Bedtime Yoga Flow
1. Legs Up the Wall (Viparita Karani)
Lie on your back and extend your legs up the wall (or rest them on the edge of your bed).
- Hold for 1–2 minutes.
- Benefits: Improves circulation, eases tired legs, calms the nervous system.
2. Child’s Pose (Balasana)
Kneel, bring your big toes together, sit back on your heels, and fold forward with arms extended.
- Hold for 1 minute.
- Benefits: Releases lower back tension, grounds anxious thoughts.
3. Seated Forward Fold (Paschimottanasana)
Sit tall, extend legs forward, and gently fold over your thighs.
- Hold for 1 minute.
- Benefits: Stretches hamstrings, quiets the mind, relieves stress.
4. Reclined Twist (Supta Matsyendrasana)
Lie on your back, hug your knees in, and drop them to one side. Stretch arms out in a “T” shape.
- Hold for 30 seconds each side.
- Benefits: Releases spinal tension, aids digestion, encourages relaxation.
5. Savasana (Corpse Pose)
Lie flat on your back with arms and legs relaxed. Close your eyes and focus on slow breathing.
- Hold for 1–2 minutes.
- Benefits: Signals the body to fully let go and prepares you for sleep.
Tips for Success
Dim the lights while you practice.
Breathe slowly—inhale for 4 counts, exhale for 6 counts.
Try the flow nightly for best results.
Consistency is the secret. Even just a few minutes a night will train your body to wind down naturally.
Take Your Practice Deeper
If you loved this flow, you’ll adore my 30-Day Yoga Plan for Better Sleep.
Inside, you’ll get:
- Daily printable yoga sequences with images
- Step-by-step instructions
- Affirmations to calm your mind
It’s designed for busy women who want a practical, soothing way to manage stress and finally get quality rest.
Click here to grab your printable yoga plan on Etsy
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