Yoga is a relaxing form of exercise that can help reduce stress and ease muscle pain. Practicing yoga before bed may also help improve sleep quality.

Yoga is a mindfulness practice that includes breath control, meditation, stretches and postures, and self-reflection.

This article will discuss the benefits of yoga, some yoga routines to try before bed, and some tips on practicing yoga safely.

Researchers suggest that yoga helps people sleep. Indeed, one 2020 review found that practicing yoga before going to bed, or even during the day, helped women go to sleep earlier and improved the quality of their sleep.

Similarly, a 2018 study found that 14 weeks of yoga helped men with obesity experience better sleep quality. The men who practiced yoga still saw benefits in a 3-month follow-up.

As well as improving the quality of sleep, another 2018 study found that yoga helped reduce stress, anxiety, and depression in women.

Some other benefits of yoga include:

The yoga routines in the sections below may be beneficial before going to bed. People can choose a 5-, 10-, or 15-minute routine.

5-minute routine

The following is a 5-minute routine to try before bed:

Reclined Spinal Twist Pose

Image credit: Active Body, Creative Mind
  1. Lie on the back with the knees bent and the feet on the floor, using a folded blanket or pillow underneath the head if necessary.
  2. Hold the back of the right thigh or shin with both hands and draw the right knee up toward the ribs, using a strap instead of the hands if necessary.
  3. Rock gently from side to side while holding this pose.
  4. While holding the right knee in position, slowly straighten the left leg as far as is comfortable.
  5. After a few moments, roll onto the left side, bringing the right knee down. Put a blanket or pillow between the right knee and the floor if the knee does not reach the floor.
  6. Keeping the lower body in position, twist the upper body to the right so that the back is flattened against the floor.
  7. After taking a few breaths, release the body from the posture and lie on the back on the floor.
  8. Repeat these steps for the opposite side.

Corpse Pose

  1. Sit on a mat with knees bent and the feet on the floor before leaning back onto the forearms.
  2. Slowly extend the right leg, then the left, until they are on the floor and in line with the rest of the body.
  3. Slowly and gently release the head so that it is also on the floor, keeping it in a straight line with the rest of the body. The back should be flat against the floor.
  4. Turn the arms outward and straight down, and rest the shoulder blades evenly on the floor.
  5. Stay in this pose, breathing deeply and evenly, for up to 5 minutes.
  6. To exit this pose, roll gently onto one side, making sure that the head leaves the floor last.

10-minute routine

The following is a 10-minute routine to try before bed:

Easy Pose

Image credit: Active Body, Creative Mind.
  1. Sit on a mat or blanket, and cross the right shin in front of the left shin.
  2. Make sure that the spine is straight and not leaning forward or backward.
  3. Hold onto the knees with hands and straighten the shoulders and spine.
  4. Turn the palms up to face the ceiling, making sure that the arms are straight down from the elbow.
  5. Hold this pose for several breaths.
  6. Repeat the pose with the left shin in front of the right shin.

Cat Stretch Pose

Image credit: fizkes / Getty Images.
  1. Get down onto the hands and knees on a mat or blanket, making sure that the knees are underneath the hips and that the wrists, elbows, and shoulders are all in line.
  2. When exhaling, bend the spine toward the ceiling, keeping the shoulders and knees where they were originally and letting the head hang slightly toward the floor.
  3. When inhaling, relax and straighten the spine.

Cow Stretch Pose

Image credit: fizkes / Shutterstock.
  1. Get down onto the hands and knees on a mat or blanket, making sure that the knees are underneath the hips and that the wrists, elbows, and shoulders are all in line.
  2. When inhaling, bend the spine down toward the floor, lifting the head to look upward.
  3. When exhaling, relax and straighten the spine.
  4. People can go into the Cow Stretch from the Cat Stretch, repeating the two movements for several minutes.

Legs-up-the-Wall Pose

Image credit: Active Body, Creative Mind.
  1. Place a pillow or folded blanket a few inches away from the wall, and lie down with the pillow under the pelvis and the legs nearest to the wall.
  2. While exhaling, swing the legs up onto the wall and keep the shoulders and head on the floor.
  3. There should be a slight upward arch of the torso. Adjust the support if necessary.
  4. Place the arms and hands out to the side, with the palms facing up.
  5. Stay in this pose for up to 15 minutes.
  6. When exiting, slide off the support and turn to one side, lying on the floor for several breaths.

15-minute routine

The following is a 15-minute routine to try before bed:

Hero Pose

  1. Kneel on the floor, using a folded blanket between the calves and thighs if necessary, and slide the feet apart so that they are slightly wider than the hips.
  2. When exhaling, sit back so that the bottom is between the feet and on the floor, using a block or a book if the bottom does not reach the floor.
  3. Make sure that the thighs turn inward, and lay the hands palm up on the lap.
  4. Straighten the spine and stay in this position for up to 5 minutes.
  5. To exit this position, lift the bottom up, cross the ankles, set the bottom back down, and slide off.

Child’s Pose

  1. Kneel on the floor and, with the big toes touching each other, widen the knees so that they are in line with the hips.
  2. While exhaling, bring the torso down between the thighs.
  3. Stretch the shoulders and arms out past the torso and head. Let the shoulders rest against the floor.
  4. Stay in this pose for a couple of minutes.
  5. To exit, lift the torso back into an upright position.

Upward Dog Pose

  1. Lie stomach-down on the floor, bending the elbows so that the forearms are straight up.
  2. While inhaling, press the hands into the floor, straighten the arms, and lift the torso and legs a few inches off the floor, keeping the feet on the ground. Put a pillow underneath the pelvis if necessary.
  3. Inhale and exhale while looking straight ahead.
  4. Hold this pose for up to 30 seconds before releasing back to the floor.

Knee-to-Chest Pose

  1. Lie on the back with the arms and legs extended outward.
  2. While exhaling, draw both of the knees up to the chest, and clasp the hands around them.
  3. Keeping the back flat on the mat, bring the shoulder blades back down to the mat.
  4. Gently rock backward and forward or from side to side to massage the spine.
  5. Hold this pose for up to 1 minute.
  6. To exit, exhale and release both legs, extending them out onto the floor.
  7. Repeat up to six times.

Corpse Pose

  1. Sit on a mat with knees bent and the feet on the floor before leaning back onto the forearms.
  2. Slowly extend the right leg, then the left, until they are on the floor and in line with the rest of the body.
  3. Slowly and gently release the head so that it is also on the floor, keeping it in a straight line with the rest of the body. The back should be flat against the floor.
  4. Turn the arms outward and straight down, and rest the shoulder blades evenly on the floor.
  5. Stay in this pose, breathing deeply and evenly, for up to 5 minutes.
  6. To exit this pose, roll gently onto one side, making sure that the head leaves the floor last.

Although yoga is a safe form of physical activity, it is important to remember some safety tips.

Some people may sprain or strain parts of their body while practicing yoga, but the risk of injury is lower than it is for high impact exercises.

Some tips on how to practice yoga safely include the following:

  • Wear comfortable, breathable clothing.
  • If possible, practice yoga in bare feet to allow for better traction.
  • Use a yoga mat, an exercise mat, a firm pillow, or a folded blanket.
  • Warm up with light stretches beforehand, and cool down with light stretches afterward.

If a particular pose or stretch feels uncomfortable, stop immediately.

Studies suggest that yoga can help improve sleep quality and help people go to sleep faster.

Many poses may also help people relax before going to bed.

People should always follow safety tips such as warming up, cooling down, and wearing appropriate clothing to reduce the chance of injury.