Top 9 Bedtime Yoga Poses to do at Home for Quieting a Racing Mind
The clock ticks past midnight. The house is silent, the city outside has quieted to a low hum, but inside your head, it’s rush hour. Thoughts of tomorrow's to-do list, a rehash of today’s conversations, and a random worry about something from five years ago are all zipping around like bumper cars. We’ve all been there, staring at the ceiling, desperately wishing for the "off" switch for our minds.
In our hyper-connected, always-on world, a racing mind at bedtime has become a common affliction. The stress of the day seeps into the quiet of the night, hijacking our ability to rest and recharge. While it might be tempting to reach for a phone to scroll until exhaustion hits (a tactic that often backfires), there’s a much more nurturing and effective solution: a gentle bedtime yoga practice.
Here on the Goh Ling Yong blog, we believe in holistic approaches to wellness, and that includes reclaiming your peace at the end of the day. This isn’t about power yoga or working up a sweat. Bedtime yoga is a slow, mindful conversation with your body. It's about using gentle stretches, deep breathing, and restorative poses to signal to your nervous system that it’s safe to power down. This simple ritual can transform your pre-sleep routine from a battleground of anxiety into a sanctuary of calm.
Ready to trade tossing and turning for deep, restorative sleep? Let’s explore nine simple yet powerful yoga poses you can do right in the comfort of your bedroom.
1. Child's Pose (Balasana)
Child's Pose is the quintessential posture of rest and surrender. It’s an immediate signal to your body and mind to let go. By folding inward, you create a sense of safety and introspection, shutting out external stimuli. This gentle forward bend stretches the hips, thighs, and ankles while releasing tension in the back, shoulders, and chest. The light pressure of your forehead on the mat can also stimulate the vagus nerve, helping to shift your body into its "rest and digest" state.
To practice Balasana, start on your hands and knees. Bring your big toes to touch and spread your knees as wide as is comfortable—either close together or out towards the edges of your mat. On an exhale, sit your hips back towards your heels and fold your torso forward, resting it between or on top of your thighs. You can stretch your arms forward with palms down for a gentle shoulder stretch, or rest them alongside your body with palms facing up to fully release the shoulders. Let your forehead rest completely on the mat.
Pro-Tip: For added comfort and support, place a folded blanket or a bolster lengthwise between your thighs to support your torso. You can also place a rolled-up towel under your ankles if you feel any discomfort. Close your eyes and focus on your breath. With each inhale, feel your back expand; with each exhale, feel yourself sinking deeper into the pose, releasing the weight of the day. Stay here for 1-3 minutes.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
After a day spent sitting at a desk or hunched over a phone, your spine needs some love. Cat-Cow is a gentle, flowing sequence that awakens and warms the spine, relieving tension from your neck to your tailbone. The real magic, however, lies in its connection of breath to movement. This rhythmic motion acts as a moving meditation, drawing your focus away from racing thoughts and anchoring you firmly in the present moment.
Begin on all fours in a tabletop position, with your wrists directly under your shoulders and your knees under your hips. As you inhale (Cow Pose), drop your belly towards the floor, lift your chest and tailbone, and look slightly forward, creating a gentle arch in your spine. Be mindful not to crunch your neck. As you exhale (Cat Pose), press into your hands to round your spine towards the ceiling, tucking your chin to your chest and your tailbone under.
Pro-Tip: Close your eyes and let your breath guide the movement. Don’t rush it. The goal is to move slowly and deliberately, feeling every vertebra articulate. This isn't about how deep the arch or round is, but about the fluid motion. Do this for 8-10 rounds, letting the simple, repetitive action soothe your nervous system.
3. Seated Forward Bend (Paschimottanasana)
A Seated Forward Bend is like a deep, calming sigh for your entire nervous system. This pose provides a profound stretch for the entire back side of the body, from the heels to the neck. Physiologically, forward bends are known to be calming and introspective. They encourage you to turn your attention inward, helping to quiet the mental chatter that keeps you awake. It’s a wonderful way to release the physical and mental tension held in your hamstrings and back.
Sit on the floor or the edge of a blanket with your legs extended in front of you. You can keep a generous bend in your knees, especially if you have tight hamstrings—this is crucial for protecting your lower back. Inhale to sit up tall, lengthening your spine. As you exhale, begin to hinge forward from your hips, not your waist. Walk your hands forward along your legs until you feel a gentle stretch. Let your head and neck relax completely.
Pro-Tip: Don't worry about touching your toes! The goal is to release your spine, not to force a deep stretch. You can loop a strap, belt, or towel around the balls of your feet to gently deepen the pose without straining. Focus on breathing into your back body. Hold for 1-2 minutes, feeling the tension melt away with each exhale.
4. Supine Spinal Twist (Supta Matsyendrasana)
Twisting poses are fantastic for neutralizing the spine and releasing deep-seated tension in the back and hips. The Supine Spinal Twist is particularly beneficial before bed as it's done lying down, requiring minimal effort. It's like wringing out the stress of the day from your body. This gentle twist can also aid digestion and massage the abdominal organs, promoting a sense of overall ease and comfort.
Lie on your back and draw both knees into your chest, giving yourself a gentle hug. Extend your left leg long onto the mat and keep your right knee drawn in. Extend your right arm out to the side in a "T" shape, palm facing up. Place your left hand on your right knee. On an exhale, gently guide your right knee across your body to the left side. Your right hip will lift off the floor, but try to keep both shoulders pressing down towards the mat. Turn your gaze to the right, if it’s comfortable for your neck.
Pro-Tip: Place a pillow or a folded blanket under your right knee if it doesn’t comfortably reach the floor. This support allows your hip and back muscles to fully relax. Breathe deeply into your belly, and with each exhale, feel your body surrendering more into the twist. Hold for 1 minute on each side.
5. Reclining Bound Angle Pose (Supta Baddha Konasana)
This is one of the most restorative poses you can do. Many of us hold a surprising amount of tension in our hips and inner thighs, and this pose offers a gentle, passive release. By opening the hips and chest, Supta Baddha Konasana encourages a state of receptivity and relaxation. It’s a deeply calming pose that requires no effort to hold, allowing you to simply lie back, breathe, and let gravity do the work.
Lie on your back. Bring the soles of your feet to touch and let your knees fall out to the sides. You can bring your heels as close to or as far from your body as feels good. Rest your arms alongside your body with your palms facing up, or place one hand on your heart and one on your belly to connect with your breath and heartbeat.
Pro-Tip: This pose is all about support. Place pillows, blocks, or rolled-up blankets under each of your outer thighs or knees. This support is key, as it tells your inner thigh muscles they don’t need to work, allowing them to release fully. You can also place a bolster or pillow under your head and spine for an even more luxurious, heart-opening experience. Stay here for 3-5 minutes.
6. Bridge Pose (Setu Bandhasana)
While it might seem slightly more active, a gentle or supported Bridge Pose is an excellent way to counteract the effects of sitting all day. It opens up the chest and shoulders, stretches the front of the body, and provides a very mild inversion (with your heart higher than your head), which can have a calming effect on the mind. It’s a gentle backbend that can help alleviate lower back pain and fatigue.
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Your feet should be close enough that you can just graze your heels with your fingertips. Rest your arms alongside your body, palms down. On an inhale, press into your feet and lift your hips off the floor. Keep your thighs parallel and interlace your fingers underneath your back if you can, rolling your shoulders under to open the chest.
Pro-Tip: For a more restorative version, slide a yoga block or a firm cushion under your sacrum (the flat, bony part at the base of your spine). Let your full weight rest on the block. This removes all muscular effort and allows you to experience the chest-opening and calming benefits passively. Hold for 1-2 minutes, breathing steadily.
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 hips. After a long day, the sacrum and lumbar spine can feel compressed and tight. Happy Baby Pose gently stretches the inner groins, opens the hips, and provides a beautiful release for the entire lower back. It's a grounding and comforting pose that can help you tap into a sense of ease and contentment before sleep.
Lie on your back and draw your knees in towards your chest. Grab the outsides of your feet with your hands (if you can't reach, you can hold onto your ankles or shins). Open your knees wider than your torso and gently pull them down towards your armpits. Try to keep your ankles stacked directly over your knees, creating 90-degree angles. Flex your feet and keep your entire back, including your tailbone, pressing down towards the floor.
Pro-Tip: To deepen the lower back release, try gently rocking from side to side. This creates a mini-massage for your spine. If holding your feet is a strain, use a yoga strap or belt looped around the arches of your feet. Focus on keeping your shoulders and neck relaxed on the mat. Hold for 1 minute.
8. Legs-Up-The-Wall Pose (Viparita Karani)
If you only have time for one pose before bed, make it this one. Legs-Up-The-Wall is a passive, gentle inversion that is celebrated for its deeply calming and restorative effects. Elevating your legs above your heart helps to soothe the nervous system, reduce fatigue and swelling in the legs and feet, and gently stretch the hamstrings and lower back. It’s the ultimate pose for quieting a busy mind and preparing the body for deep rest.
Sit on the floor with one hip next to a wall. Gently swing your legs up the wall as you simultaneously lower your torso down to lie on the floor. Your sitting bones should be as close to the wall as is comfortable. Let your arms rest out to the sides with palms up. There should be no effort here; your body should be completely relaxed.
Pro-Tip: Place a folded blanket or a bolster under your hips to elevate them slightly. This can deepen the restorative benefits and make the pose more comfortable. You can also place a weighted eye pillow over your eyes to block out light and encourage deeper relaxation. Stay here for 5-15 minutes. It’s so relaxing, you might just fall asleep right here.
9. Corpse Pose (Savasana)
The final and most important pose of any yoga practice. Savasana may look like you’re just lying down, but it’s an active state of conscious relaxation. This is where you integrate all the benefits of the previous poses. It gives your mind and body the opportunity to completely let go of all effort, tension, and control. In Savasana, you allow yourself to simply be, which is a powerful practice for quieting a mind that constantly feels the need to do.
Lie flat on your back. Let your feet fall open naturally. Rest your arms alongside your body, a little way away from your torso, with your palms facing up as a gesture of receiving rest. Close your eyes and release control of your breath. Let go of any tension in your jaw, between your eyebrows, and in your shoulders.
Pro-Tip: Make yourself incredibly comfortable. Place a pillow under your head and another under your knees to release your lower back. Cover yourself with a cozy blanket. Once you are settled, do a quick body scan. Mentally travel from your toes to the crown of your head, consciously inviting each body part to become heavy and relaxed. Allow yourself to drift in this state of pure rest for at least 5-10 minutes before sliding into bed.
Crafting Your Bedtime Ritual
Creating a consistent bedtime yoga routine is a profound act of self-care. It’s a way of drawing a clear boundary between the stress of your day and the sanctuary of your sleep. You don’t have to do all nine of these poses every night. Start with two or three that feel best in your body and see how you feel. The key is consistency.
By dedicating just 10-15 minutes each evening to this quiet, mindful movement, you are telling your mind that it’s time to unwind. You are creating a space to process, release, and let go, ensuring that when your head finally hits the pillow, your mind is as peaceful and ready for rest as your body.
Sweet dreams.
What are your favorite ways to unwind before bed? Try one of these poses tonight and share your experience in the comments below!
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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