10min
Relaxation
Evening Yoga to Wind Down
Move from Cat–Cow and Sphinx into seated folds and reclined twists, then finish with Legs Up the Wall and rest.
Complete beginner · 12 poses
An evening practice to wind down
Yoga for sleep
Slow evening yoga, long exhales and guided rest to help your body and mind shift towards sleep.
A calm, predictable routine before bed is one of the most recommended habits for better sleep. A short yoga practice can be part of it: slow movement releases the day’s tension, and long, easy exhales help the body settle.
Keep evening practice gentle. Choose supported floor poses, gentle twists and legs-up-the-wall rather than strong standing work or energising flows. Finish with a body scan or yoga nidra, ideally in the room where you sleep, with the lights low.
Tips for practice
- Practise at the same time each evening, 30 to 60 minutes before bed.
- Dim the lights and put your phone in another room.
- Make the exhale longer than the inhale.
- Avoid vigorous flows and strong backbends late in the evening.
Practise safely
Ongoing difficulty sleeping can have many causes. If poor sleep lasts for weeks or affects your daytime life, speak to a healthcare professional.
Guided practices
20min
Relaxation
Evening Yoga to Wind Down
Settle into a slower evening sequence of folds and reclined movement, with extra time at the end to rest.
Complete beginner · 15 poses
20min
Relaxation
Supported Rest: A Restorative Yoga Practice
A quiet floor practice with legs supported on a chair, side-lying rest and a longer final pause. Arrange blankets and pillows for comfort rather than a deeper stretch.
Complete beginner · 5 poses
Poses to know
Legs Up the Wall
Viparita Karani
Supported Bridge
Setu Bandha (supported)
Reclined Twist
Supta Matsyendrasana
Child’s Pose
Balasana
Knees-to-Chest
Apanasana
Corpse Pose
Savasana
Questions people ask
What is the best yoga for sleep?
Gentle, restorative yoga with supported poses and slow breathing is a better fit before bed than active styles such as vinyasa or power yoga.
Can I do yoga in bed?
Yes. Knees to chest, a reclined twist and a body scan all work well lying in bed.
How long should a bedtime yoga practice be?
Ten to twenty minutes is enough. Consistency matters more than length.