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Yoga flows

Bedtime yoga: a 20-minute wind-down on the mat, with slow breathing, gentle lying poses and no breath holds

A 20-minute yoga class for the hour before bed: slow breathing with no holds, a few gentle movements, lying stretches and a long rest. Do it on a mat or rug, not in bed, then go to bed when you feel sleepy. It won't cure insomnia: if you've had trouble sleeping for months, see a GP about CBT for insomnia, the first treatment, and use this alongside it. The order is our own and untested.

20 minBeginner9 movesFirm cushion, wallBack · Abs · Shoulders · Glutes · Adductors · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Breathe (2 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoSitting or lying on the mat: in for about 4, out for about 6, no holds. If you feel light-headed, make the breaths smallerEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Loosen (about 2 minutes)

  1. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoPain-free range; or sit and do it with your hands on your kneesHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide, a cushion under your chestHarder: Extended puppy pose (Uttana Shishosana)

Lying stretches (about 8 minutes)

  1. Reclined figure four (eye of the needle, Sucirandhrasana)45 s each side
    Beginner · Glutes · 3D demoHold behind the thigh; never press on the crossed kneeHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  2. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoA cushion under the top knee keeps the twist gentleHarder: Seated twist, bottom leg straight
  3. Happy baby pose (Ananda Balasana)45 s
    Beginner · Adductors, Glutes, Back · 3D demoHold behind your thighs if your knees objectEasier: Double knee-to-chest stretchHarder: Lizard pose (Utthan Pristhasana)
  4. Reclining bound angle pose (Supta Baddha Konasana)2 min
    Beginner · Adductors, Chest · 3D demoA cushion under each thighHarder: Wide-angle seated forward fold (Upavistha Konasana)

Legs up (2 minutes)

  1. Legs up the wall (Viparita Karani)2 min
    Beginner · Hamstrings, Calves · 3D demoWith glaucoma or high blood pressure that isn't controlled, keep your hips on the floor and your head on a folded blanket. Skip it in later pregnancyHarder: Plow pose (Halasana)

Rest (4 minutes)

  1. Corpse pose (Savasana)4 min
    Beginner · 3D demoBreathe slowly, or try the short body scan on our yoga for insomnia guide. Keep your eyes open, or sit up, if closing them brings up distress. Then go to bed when you feel sleepy

Tips

  • Start about an hour before bed. The NHS suggests relaxing for at least an hour before bed, and keeping harder exercise for the daytime, at least 4 hours before bed.
  • If you have insomnia, do it on a mat, rug or chair, not in bed: part of CBT for insomnia is keeping the bed for sleep and sex and going to bed only when sleepy (our reading of the sleep guidelines). If you sleep well and just want to relax, the lying poses are fine on a firm bed.
  • If you wake in the night and can't get back to sleep after about 20 minutes, get up and do the breathing and a few of the lying poses on the mat, then go back to bed when you feel sleepy. If you might fall, put a light on and sit on the edge of the bed for a moment before you stand.
  • If lying still brings up distressing thoughts or panic, open your eyes, sit up and breathe slowly. In later pregnancy, prop yourself up or lie on your side rather than flat on your back.
  • If you've had trouble sleeping for months, or it's affecting your daily life, see a GP: CBT for insomnia is the first treatment. Loud snoring with pauses in your breathing, or always feeling very tired in the day, needs a GP too.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the bedtime yoga: a 20-minute wind-down on the mat, with slow breathing, gentle lying poses and no breath holds take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Firm cushion, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 2 of its 9 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.