Yoga poses that relax your body before bed

Your body holds tension in places you don't even realize until you try to sleep. Tight shoulders from sitting at a desk, tight hips from stress, and a mind that won't stop replaying the entire day.

Evening yoga isn't about becoming flexible or mastering complicated poses, but about releasing physical tension so your body can rest. A few gentle yoga poses before bed can make a real difference in how quickly you fall asleep.

How to practice evening yoga

You don't need a yoga class or special equipment. Just a quiet, comfortable space with dim lighting and a relaxing evening yoga routine. Maybe a folded blanket or pillow for extra support.

Hold each pose for one to two minutes whilst breathing slowly. Don't push or force anything. The goal is relaxation, not achievement.

Taking deep breaths whilst holding these poses enhances the relaxation effect. Breathe in slowly through your nose, out slowly through your mouth. Let your shoulders drop.

Four gentle yoga poses to try

Child's Pose (Balasana)

This is probably the most relaxing pose in your entire yoga practice. It gently stretches your lower back and hips whilst giving your brain a signal that it's safe to rest.

Start on your hands and knees. Bring your big toes together and spread your knees wide apart. Sit back onto your heels and fold forward, extending your arms in front of you or letting them rest alongside your body. Rest your forehead on the floor or on a folded blanket underneath.

Stay here for one to two minutes, breathing deeply. Feel your back expand with each inhale. Child's Pose Balasana can help release tension in your neck, shoulders, and back, all the places that get tight from everyday life.

Legs Up the Wall (Viparita Karani)

This pose is a game-changer for tired legs and a racing mind. It's one of the best evening yoga poses that looks simple but feels incredible.

Sit sideways against a wall. Swing your legs up the wall as you lie on your back, scooting your hips as close to the wall as comfortable. Your legs should be extended up the wall, feet hip-width apart or wider. Let your arms rest by your sides, palms facing up.

Stay here for three to five minutes if you can. This restful position can help promote relaxation and refresh blood circulation. It's particularly good if you've been on your feet all day or have tight hips.

Supine Spinal Twist

This one feels like wringing out all the tension from your spine. It can help relax your hips, lower back, and spine whilst calming your nervous system.

Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides in a T-shape. Drop both knees to the left whilst keeping your shoulders relaxed and pressing into the floor. Turn your head to the right if that feels comfortable for your neck.

Hold for one to two minutes, breathing slowly, then switch sides. As you breathe, feel your spine gently release.

Butterfly Pose (Bound Angle Pose)

This is excellent for opening your hips and inner thighs, areas that get incredibly tight from sitting or standing all day.

Sit on the floor with your legs extended in front of you. Bend your knees and bring the soles of your feet together, letting your knees fall open to the sides. Hold onto your feet or ankles. You can sit upright or gently fold forward over your legs.

Don't force your knees down. Just let gravity do the work whilst you breathe. Hold for one to two minutes. Tight hips can affect your lower back, knees, and overall mood, making it harder to relax or sleep well.

Bonus relaxing yoga poses worth trying

Cat-Cow Pose

If your back feels stiff, try a few rounds of cat-cow before settling into the other poses. On your hands and knees, with knees hip-width apart, alternate between arching your back (cow) and rounding it (cat). This releases spinal tension through gentle movement.

Seated Forward Fold

Sit with your legs extended in front of you, knees slightly bent if needed. Fold forward from your hips, reaching toward your feet. Let your head hang heavy. This can help calm a racing mind.

Corpse Pose (Savasana)

Always end your evening practice with this. Lie on your back with your legs extended, feet falling open naturally, arms relaxed by your sides with palms facing up. Close your eyes. Stay here for at least two minutes. Corpse Pose promotes total relaxation and allows your body to absorb all the benefits of your practice.

Making it work for your life

You don't need to do all these poses every night. Even just Child's Pose and Legs Up the Wall for a total of five minutes can help release tension and prepare you for restful sleep. The key is consistency. Practicing relaxing evening yoga poses before bed, even just a few minutes, can help train your body to recognize this as the signal that it's time to wind down.