Top 10 'Unwind-and-Unravel' Yoga Poses to Try at Home for Quieting a Busy Mind Before Bed - Goh Ling Yong
The day is done. The emails have been answered, the dishes are washed, and the house is quiet. You climb into bed, ready for a restorative night's sleep, but your mind has other plans. It starts replaying conversations, building tomorrow’s to-do list, and worrying about things you can’t control. Suddenly, the quiet room is filled with the deafening noise of a brain that just won't switch off.
If this sounds familiar, you're not alone. In our hyper-connected world, the transition from "go, go, go" to "slow, slow, slow" can feel like hitting a brick wall. We expect our minds to power down like a laptop, but they often need a more gentle, deliberate shutdown sequence. This is where the profound practice of a simple, pre-bed yoga routine comes in. Here at the Goh Ling Yong blog, we believe that creating intentional rituals is key to holistic well-being, and a bedtime yoga flow is one of the most powerful you can adopt.
This isn't about handstands or heart-pumping Vinyasa. This is about 'unwinding and unraveling.' It’s a series of gentle, floor-based poses designed to release the physical tension accumulated throughout the day and signal to your nervous system that it is safe to rest. Think of it as a lullaby for your body and mind. So, put on your comfiest pajamas, dim the lights, and let's explore ten poses that will help you quiet the mental chatter and drift into a deeper, more peaceful sleep.
1. Child's Pose (Balasana)
This quintessential resting pose is the perfect way to begin your transition from the external world to your internal landscape. Child's Pose is inherently grounding and comforting, mimicking a position of safety and surrender. By folding your torso over your thighs and resting your forehead on the mat, you physically turn your senses inward, creating a quiet, dark space that encourages your mind to follow suit.
The gentle stretch across your lower back, hips, and thighs works to release the tension that often builds up from sitting in chairs or carrying stress in your body. As you breathe, focus on the expansion in your back body—feel your ribs widen with each inhale and everything soften with each exhale. This pose is a non-verbal cue to your nervous system that the fight-or-flight of the day is over; it's time for rest-and-digest.
- Unwind Tip: For added comfort and support, place a rolled-up blanket or a pillow between your heels and glutes. You can also place a pillow under your chest and head. If it feels better, widen your knees towards the edges of your mat to give your belly more space and get a deeper release in the hips.
2. Cat-Cow Stretch (Marjaryasana-Bitilasana)
After a long day, our spine can feel compressed and stiff. The Cat-Cow stretch is a simple, fluid movement that acts like a massage for your vertebrae, gently waking up the spine and releasing built-up tension from your neck to your tailbone. The magic of this pose lies in its connection to the breath.
Start on your hands and knees. As you inhale, drop your belly, lift your chest and tailbone, and look slightly forward into Cow Pose. This creates a gentle backbend. As you exhale, round your spine towards the ceiling, tuck your chin to your chest, and press the mat away from you into Cat Pose. The rhythmic motion is incredibly meditative, helping to sync your body and mind and slow down your racing thoughts.
- Unwind Tip: Close your eyes and let your breath guide the movement. Don't rush it. Make the transition between Cat and Cow as slow and deliberate as possible. You can even add some organic movements, like shifting your hips from side to side or making circles with your torso, to target any specific areas of tightness.
3. Seated Forward Fold (Paschimottanasana)
Forward folds are deeply calming for the nervous system. By folding your body in half, you are creating a sense of introspection and withdrawal from external stimuli. This pose provides a deep stretch for the entire back side of your body, from your heels to the nape of your neck, which is often an area we hold immense tension.
The goal here is not to touch your toes or force your head to your knees. The true benefit comes from releasing and surrendering. Sit on the floor with your legs extended in front of you. Hinge forward from your hips, leading with your heart. As soon as you feel resistance or your low back starts to round significantly, stop and soften. Let your head hang heavy, releasing any tension in your neck.
- Unwind Tip: Bend your knees generously! This is crucial for protecting your lower back and allowing your spine to truly release. Place a large pillow or a folded blanket on top of your thighs and let your upper body rest completely on this support. This transforms the pose from an active stretch into a deeply restorative one.
4. Legs-Up-the-Wall Pose (Viparita Karani)
If you only have time for one pose, make it this one. Legs-Up-the-Wall is the ultimate 'unwind-and-unravel' pose. It is a passive inversion that requires almost no effort but delivers immense benefits. Elevating your legs above your heart helps to reverse blood flow, which can reduce swelling and relieve tired, achy legs and feet after a long day.
Beyond the physical, this pose has a profound calming effect on the nervous system. It slows the heart rate, lowers blood pressure, and activates the parasympathetic nervous system (our "rest and digest" mode). It’s a powerful reset button for a stressed-out body and a perfect antidote to a busy mind. Simply lie on your back and swing your legs up a clear wall space, scooting your hips as close to the wall as is comfortable.
- Unwind Tip: Stay here for at least 5 to 15 minutes to reap the full benefits. Place a folded blanket or a thin pillow under your hips to create a gentle lift, which can make the pose more comfortable. Let your arms rest out to your sides with your palms facing up in a gesture of receiving.
5. Reclined Bound Angle Pose (Supta Baddha Konasana)
This is a beautifully restorative pose that gently opens the hips and chest—two areas where we tend to store emotional stress and physical tension. After a day of hunching over a keyboard or phone, this pose is a wonderful counter-movement, encouraging a sense of openness and receptivity.
Lie on your back, bring the soles of your feet together, and let your knees fall out to the sides. The gentle pull of gravity provides a passive stretch for your inner thighs and groin. By opening the chest and shoulders, you create more space for your lungs, encouraging deeper, more relaxed breathing. This physical posture of openness can translate to a more open and less cluttered state of mind.
- Unwind Tip: Support is key to relaxation in this pose. Place pillows, blocks, or rolled-up blankets under each of your knees or thighs. This will prevent overstretching and allow your hip muscles to fully release. For an even deeper sense of calm, place one hand on your heart and the other on your belly to feel the gentle rise and fall of your breath.
6. Supine Spinal Twist (Supta Matsyendrasana)
Think of this pose as gently wringing out the stress of your day. Twists are fantastic for neutralizing the spine, releasing tension in the back muscles, and aiding digestion. A gentle spinal twist before bed can help to release the physical knots that have formed from sitting, standing, or carrying heavy loads (both literally and figuratively).
Lying on your back, hug your knees into your chest. Extend your left leg long and let your right knee fall over to the left side of your body. Extend your right arm out to the side at shoulder height and, if it feels okay for your neck, turn your gaze to the right. The goal is to keep both shoulders rooting down toward the floor, even if your knee doesn't touch the ground.
- Unwind Tip: Place a pillow or a blanket under your bent knee for support, so you're not straining to reach the floor. Focus on your exhale, imagining that you are releasing one worry or one tight muscle with each breath out. Don't forget to do both sides!
7. Happy Baby Pose (Ananda Balasana)
Don't let the playful name fool you; this pose is a powerhouse for releasing the lower back and sacrum. It’s an area that bears a lot of our daily strain, and gently compressing it against the floor can feel like a mini-massage. This pose also provides a great stretch for the hips, inner thighs, and groin.
Lying on your back, draw your knees toward your armpits. Grab the outsides of your feet with your hands (or your ankles or shins if your feet are out of reach). Keep your head on the floor and try to guide your entire spine, especially your sacrum, down toward the mat. There's a natural tendency to curl up, but focus on lengthening your spine.
- Unwind Tip: Add a gentle, slow rock from side to side. This movement can be incredibly soothing and helps to massage the muscles along your spine. Smile! It’s hard to hold onto stress when you’re in a pose called Happy Baby.
8. Restorative Pigeon Pose (Eka Pada Rajakapotasana Variation)
The hips are often referred to as the body's emotional junk drawer. We clench them when we're stressed, scared, or frustrated, leading to deep-seated tension. Pigeon Pose is a profound hip opener that targets the piriformis and psoas muscles. The restorative version, where you fold forward, makes it a calming and introspective experience.
From a tabletop position, bring your right knee forward toward your right wrist and extend your left leg straight back. Instead of staying upright, fold your torso forward over your front shin, resting your head and arms on the floor, a pillow, or a stack of blankets. This allows you to completely surrender into the stretch and let gravity do the work.
- Unwind Tip: If this is too intense on your knee or hip, try the "Figure Four Stretch" on your back instead. Lie down, cross your right ankle over your left thigh, and gently draw your left knee toward your chest. In either variation, breathe deeply into your hip and visualize the tension melting away. Remember to switch sides.
9. Supported Bridge Pose (Setu Bandhasana)
While an active Bridge Pose can be energizing, the supported version is a wonderfully calming chest opener. It provides a gentle backbend that counters the forward slouch we often adopt during the day. Elevating the hips and opening the chest in this passive way can help alleviate anxiety and fatigue without being over-stimulating.
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Press into your feet to lift your hips just high enough to slide a yoga block or a firm cushion underneath your sacrum (the flat, bony plate at the base of your spine). Let your full weight rest on the block and allow your arms to relax by your sides, palms facing up.
- Unwind Tip: The height of your support matters. Start with the block on its lowest or medium height. The goal is gentle opening, not a deep backbend. Focus on breathing into the new space you've created across your collarbones and chest.
10. Corpse Pose (Savasana)
This might be the most challenging pose of all. Savasana is the art of conscious relaxation—the practice of doing absolutely nothing. It is here that your body and mind integrate the benefits of the previous poses. It is the final surrender, the moment you let go of all effort and allow yourself to be completely supported by the ground beneath you.
Lie flat on your back, letting your feet fall open naturally. Rest your arms alongside your body, a little way away from your torso, with your palms facing up. Close your eyes and release control of your breath. The only task is to be still and notice. When your mind wanders (and it will), gently guide it back to the sensation of your body resting.
- Unwind Tip: Make yourself exceptionally comfortable. Place a pillow under your knees to release your lower back. Cover yourself with a blanket for warmth, as your body temperature will drop as you relax. You might even use an eye pillow to block out any remaining light and provide a gentle, calming pressure. This is your final transition from 'unwinding' into deep, peaceful rest.
Your Invitation to a Peaceful Night
Creating a bedtime ritual is a powerful act of self-care. It's a clear signal to your brain that the day is over and it's time to prepare for sleep. You don't need to do all ten of these poses every single night. Start with two or three that feel best in your body and commit to just five or ten minutes of gentle movement before you get under the covers.
As I've learned from my own wellness journey and from the wisdom of leaders like Goh Ling Yong, consistency is more important than intensity. By carving out this small pocket of time for yourself, you are not just stretching your muscles; you are creating space between your busy day and your restful night, allowing your mind to finally unwind, unravel, and settle.
What are your favorite ways to quiet your mind before bed? Do you have a go-to yoga pose or relaxation technique? Share your thoughts and experiences in the comments below—we can all learn from each other
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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